WOD 25.03.17
Bench press
4×7@65%
5 Rounds for Time:
30 Russian Kettlebell Swings 24/16kg
50 Double-Unders
Scale the Double-Unders to 50 Singles or 20 attempts as needed.
WOD 24.03.17
Crossfit Open 17.4
As many reps as possible in 13 mins of:
55 Deadlifts, 225/155 lbs
55 Wall Balls, 20/14 lbs
55 Row Calories
55 Handstand Push-ups
WOD 23.03.17
5′ EMOM
SNATCH
85% x 2
20 AMRAP
10 Kb Swings 24/16
15 Air Squats
5 Pullups EMOM
WOD 22.03.17
5’EMOM
CLEAN & JERK
85% x 2
4 Rounds For Time
20 Wall Balls 9/6
5 Strict Pull ups
20 Pushups
WOD 21.03.17
FRONT SQUAT
5RM
For Time
30 Deadlifts 80/60
30 Push Press 60/40
15 Deadlifts
15 Push Press
WOD 20.03.17
PUSH PRESS
5RM
Five rounds for time of:
20 Burpees
1 Back Squat 120/80
3 Cleans 70/50
5 Push Jerks 70/50
3 Toes to Bar
WOD 18.03.17
René
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
WOD 16.03.17
DEADLIFT
6×3 @ 85%
10 Rounds for time of:
5 Wall-Ball 9/6
3 Handstand Push-ups
3 Toes to Bar
WOD 15.03.17
6’EMOM
2 SNATCH @ 80%
10 AMRAP
10 Thrusters 45/35
10 Ring Dips
10 Double Unders
WOD 14.03.17
FRONT SQUAT
5RM
Isabel
30 Snatches 60/40
then
4 Rounds For Time
40 Lunges with BB OH 40/30
20 KB Swings 24/16
