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

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WOD | 18.08.2016

AMRAP (As Many Rounds As Possible)
in 15′ of
5 Squat Cleans 70/50kg
5 Burpees over Bar

Instructors WOD
TBA on the spot. Join if you dare.

Strength WOD
Bench Press
3-3-3-3-3-3-3-3-3-3

100 Banded Tricep Extension
*Penalty = 5 Push ups

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WOD | 17.08.2016

AHAP (As Heavy As Possible)
Snatch balance 3-3-3-3-3 reps

AMRAP (As Many Reps As Possible)
in 8′ of
8 Overhead Squat 45/30kg
8 Burpees