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WOD | 12.04.2017

AFAP (As Fast As Possible)
3 rounds of
400m Run
30″ seconds L Sit
20 Pull Ups, Strict
10 Deadlifts 140/90kg

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WOD | 11.04.2017

EMOM (Every Minute On the Minute)
For 10′ minutes of
Odd minute: 25 Air Squats
Even minute: 10 Handstand Push Ups, strict

EMOM (Every Minute On the Minute)
For 10′ minutes of
Odd minute: 25 Air Squats
Even minute: 10 Clean & Jerks 60/40kg

*No rest in between

StrengthWOD
EMOM (Every Minute On the Minute)
For 10′ minutes of
Odd minute: 7 Back Squats @heavy
Even minute: 10 Handstand Push Ups, strict

EMOM (Every Minute On the Minute)
For 10′ minutes of
Odd minute: 7 Back Squats @heavy
Even minute: 10 Push Jerks @heavy

*No rest in between

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WOD | 10.04.2017

AMRAP (As Many Reps As Possible)
3′ minutes of
30 Double Unders
10/7 Calorie Row
Rest 1′,

AMRAP (As Many Reps As Possible)
3′ minutes of
10 Knees 2 Elbows
5 Kettlebell Swings 28/20kg
Rest 1′,

*Twice

StrongmanWOD
AFAP (As Fast As Possible)
5 Rope Climbs
25m Yoke Carry @ AHAP
4 Rope Climbs
25m Yoke Carry @ AHAP
3 Rope Climbs
25m Yoke Carry @ AHAP
2 Rope Climbs
25m Yoke Carry @ AHAP
1 Rope Climbs
25m Yoke Carry @ AHAP

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WOD | 09.04.2017

AMRAP (As Many Rounds As Possible)
in 25′ of
75 cal Row
50/75 Power Cleans 40/30kg
75 cal Row
50/75 Power Cleans 50/40kg
75 cal Row
50/75 Power Cleans 60/50kg
75 cal Row
Max cleans in remaining time 70/60kg

*Switch partners whenever you like
*13 people or more? Train in triplets. Rep scheme for the Power Cleans: 75 reps
*12 people or less? Train in couplets. Rep scheme for the Power Cleans: 50 reps

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WOD | 08.04.2017

AFAP (As Fast As Possible)
500m Front Hold Carry
Then,
3 rounds of
35 Double Unders
30 Air Squats
25 Hang Clean & Jerks 35/25kg
20 Chest 2 Bar Pull Ups

OlyWOD
Hang Power Snatch
3-3-3-3
Hang Squat Snatch
2-2-2-2
Squat Snatch
1-1-1-1