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WOD | 23.08.2016

AMRAP (As Many Reps As Possible)
in 10′ of
5 Thrusters
5 Chest 2 Bar Pull Ups
10 Thrusters
10 Chest 2 Bar Pull Ups
15 Thrusters
15 Chest 2 Bar Pull Ups
20 Thrusters
20 Chest 2 Bar Pull Ups

Etc., adding 5 reps to each exercise each round.
Men 40kg, women 30kg.

Strength WOD
Back Squats
20′ to find your 1 RM

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WOD | 22.08.2016

AFAP (As Fast As Possible)
36 Pull Ups
12 Deadlifts 120/85kg
27 Pull Ups
9 Deadlifts 120/85kg
18 Pull Ups
6 Deadlifts 120/85kg

Instructors WOD
TBA on the spot by the coach

Strongman WOD
AMRAP (As Many Rounds As Possible)
in 20′ of
15 Calorie Row
15 KB Front Squats 2×28/2x20kg
100m KB Farmer Carry 2×28/2x20kg

WOD | 21.08.2016

15′ to find your 1RM in couples of
Deadlift

– Then,
EMOM (Every Minuten On the Minute)
in 16′ minutes
Person 1 | 7 Deadlifts @70% of your 1RM (this day)
Person 2 | 7 (Ring) Dips

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WOD | 20.08.2016

AMRAP (As Many Rounds As Possible)
in 20′ of
15 Clean & Jerks 50/35kg
Rest 1′
15 Clean & Jerks 60/40kg
Rest 1′
15 Clean & Jerks 70/50kg
Rest 1′
15 Clean & Jerks 80/55kg
Rest 1′
15 Clean & Jerks 90/60kg
Rest 1′
15 Clean & Jerks 100/70kg

*If you can not continue with C&J? Continue with Deadlifts.

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WOD | 19.08.2016

AFAP (As Fast As Possible)
2 rounds of
100 Double Unders
50 Calorie Row
25 Box Step Ups, 2×24/2x16kg KB, 60/50cm