WOD | 07.10.2017

A. On Min 0 For Time:
30 Sumo Deadlift High Pulls 35/25kg
27 Pull Ups
24 Thrusters 35/25kg
(Cap: 8 Min)
B. On Min 10 For Time:
21 Sumo Deadlift High Pulls 43/30kg
18 Pull Ups
15 Thrusters 43/30kg
(Cap: 6 Min)
B. On Min 18 For Time:
12 Sumo Deadlift High Pulls 53/35kg
9 Pull Ups
6 Thrusters 53/35kg

WOD | 05.10.2017

Deadlift 2-2-2-2-2
Start @ 80% and Rest 2 Minutes Between Sets

10 Minutes AMRAP Ascending Ladder
3-6-9-12-15..
Ring Rows
V-Ups
Deadlifts @ 65% of 2RM

StrengthWOD
10’ to do
Front Squat 5-5-5 @85% (Slowly down —> Up AFAP)
10’ to do
Ring Dips 5-5-5
10’ to do
Deep Power Clean 5-5 (Pause 3sec in the landing position) +2,5KG

WOD | 04.10.2017

EMOM for 30 Minutes
1. 15/12 Cal Row
2. 12 Burpees
3. 9 Hand stand Push Ups

WOD | 03.10.2017

AFAP (As Fast As Possible)
21-18-15-12-9-6-3
Thrusters 43/30kg OR 2.5kg heavier than last time
☆ you can only rest between sets!!

StrengthWOD
10’ to perform
Back Squat 5-5-5 @85% (Slowly down —> Up AFAP)
10’ to perform
Shoulder Press 5-5-5 (Hold 2” locked out arms) +2,5kg
5’ to perform
Deadlift 5-5 + 5kg