WOD 091018

40 double unders 
10 shoulder to overheads 50kg
7 rounds 

Extra:
3x12 hspu strict
3x12 dip strict
3x12 chest to bars strict

WOD 081018

a) EXTENDED STRENGTH
1 power clean
1 squat clean
1 hang squat clean
3 set

b) every 6min, 3 rounds
400mt rum
12 lateral burpees
9 squat cleans 70kg

c) EXTRA EMOM20 (vest)
min 1-5: 1rope climb
min 6-10: 2 parallete handstand push-ups
min 10-20: 6 chest to bar+6 push-ups

WOD 051018

50 box jump
- directly into -
10 db power cleans 22,5kg
100mt db front rack walk
5 rounds
- directly into -
50 box jump

WOD 041018

3-3-3-3-3 thrusters

20 walking lunges 
10 overhead squats 40kg
10 toe to bars
12min amrap

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WOD 031018

3min max effort
Row/ bike/ run
-1min rest-
3min amrap
5 push presses 60kg
5 toe to bars
-1min rest-
2 rounds

WOD 02.10.18

10 front squat
20 dip
30 ring push-ups 
400mt run
5 rounds

WOD 01.10.18

EMOM 10
1 hang power clean
2 power cleans

40 power cleans 50kg
30 toe to bars
50 box step overs, one dumbell
30 toe to bars
40 power cleans