April 2014

30/4
strength:
strict press
3rm
wod:
„c2b Helen“
3 rounds
400m run/30burpees
21 kb swings 24/16kg
12 c2b pullups

29/4
skill/strength:
complex
2 squat cleans
+ 1 hang squat clean
+ 1 shoulder 2 oh
wod:
amrap 7min
8 deadlifts 60/40kg
4 pushpress

28/4
strength:
overhead squat
heavy set of 8
wod:
amrap 20min
10 strict hspu
20 strict pu/l-pu
30 alt. jumping lunges

27/4
skill:
work on a weakness
wod:
teams of 2
50 bar facing burpees
50 deadlifts 70/50kg
50 dbl kb swings
50 clean & jerk 50/35kg
50 pullups
50 kb taters
50 cal row

26/4
skill:
work on a weakness
wod:
„Gator“
8 rounds
5 front squats 85/55kg
26 ring pushups

25/4
skill:
complex
1 pushpress
2 pushjerk
3 split jerk
wod:
on the minute for 14minutes
even min – 10 dbl kb front rack lunges
odd min – 2muscle ups/5c2b pullups/8pullups

24/4
skill:
every 1:30 x10
1 power snatch
+ 3 overhead squats
wod:
amrap 12min
12 burpees
12 t2b
40double unders/lateral jumps over db

23/4
wod:
„Barbara“
5 rounds
20 pullups
30 pushups
40 situps
50 air squats
3min rest

22/4
strength:
front squat
heavy single
wod:
40sec on/20sec on x3
hang power cleans
plank
kb swings
leg raises
l-sit

18/4
skill:
push jerk x3
wod:
30sec on/30sec off
thruster
(until 100reps)
cashout 2:00 plank

17/4
skill:
work on a weakness
wod:
amrap 10min
10 burpees
150m run/100m shuttle run
20 db goblet squats
25 lateral jumps over db

16/4
strength:
front rack lunges
5 x 10
wod:
„lynne“
5 rounds for max reps
floor press @bw
pullups

15/4
skill:
squat clean
wod:
100 double unders
90 air squats
80 russian kb swings
70 situps
60 pushups
50 kb sdhp
40 kb c&j
30 pullups
20 burpees
10 hspu

14/4
strength:
front squat
heavy set of 3
wod:
teams of 2
100 power snatches 45/30kg
on the minute burpees
– start @1 +1burpee on the minute

13/4
skill:
work on a weakness
wod:
teams of 2
60 turkish getups
60 over the box jumps
60 complex – frontsquat/lunge/lunge/pushpress
60 t2b

12/4
skill:
work on a weakness
wod:
„Ledesma“
amrap 20min
5 deficit hspu
10 t2b
15 medball cleans

11/4
wod:
on the minute for 20min
even min – 5-10 strict pullups
odd min – 30sec hollow body hold
2min rest
on the minute for 20min
even min – 5-10 high boxjumps (no rebound)
odd min – 30sec superman hold

10/4
skill:
work on a weakness
wod:
50/35kg barbell
50 hang power cleans – otm 5 air squats
50 front squats – otm 5 pushups
50 pushpress – otm 5 situps
50 burpees

9/4
strength:
deadlift
every 2:00 x7
5 deadlifts @70%
wod:
„Jackie“
100m row/800m run
50 thruster 20/15kg
30 pullups

8/4
skill:
complex
1 power snatch
1 ohs
1 hang squat snatch
wod:
2min on/1min off
20 alt db snatches/medball cluster
10 weighted situps/situps

7/4
strength:
front squat
heavy set of 5
wod:
500m run/row
40 kb swings
30 burpees
20 t2b (strict)
10 hspu (strict)
500m run/50 wallballs

6/4
skill:
work on a weakness
wod:
teams of 2
amrap 18min
3-2-1
power snatch 50/35kg
burpees over the bar
– 15 wallballs

5/4
skill:
work on a weakness
wod:
„Josh“
21-15-9
overhead squat 40/30kg
42-30-18
pullups

4/4
skill:
every 3:00 x5
5/5 1leg boxjumps
10 bent over rows
wod:
amrap 14min
9 dbl kb russian swing
7 dbl kb front squat
5 dbl kb pushpress
– only unbroken rounds count

3/4
skill:
turkish getup
amrap 3min
wod:
on the minute for 20minutes
even min – 5 deadlifts 70%
odd min – 5-10 hspu/5-15 pushups

2/4
strength:
death by 30sec heavy russian kb swings
2-4-6….-18-20
wod:
„fran“
21-15-9
thruster
pullups

1/4
skill:
kipping pullup/c2b
work on a weakness
wod:
amrap 15min
5 power cleans 60/40kg
10 t2b
15 situps