Juni 2014

24/6
strength:
overhead squat
6×4
wod:
5 sets
10 power clean & pushjerk 60/40kg
2min rest between sets

23/6
strength:
on the minute for 14minutes
even min – 3 weighted pullups
odd min – 30sec hollow hold
wod:
teams of 2
amrap 8min
200m run
– partner does amrap of 5wallballs & 5 burpees
4min rest
amrap 8min
200m run
– partner does amrap of 10kb swings & 10pushups

21/6
wod:
„Bulger“
10 rounds
150m run
7 c2b pullups
7 front squats 60/40kg
7 hspu

20/6
skill:
hs hold/walk
muscle up
wod:
on the minute for 18min
even min – 5 front squats (heavy)
odd min – 3musce ups/6c2b pullups

18/6
strength:
deadlift
every 90sec x6 sets
2 deadlifts @80-85%
wod:
3 rounds
50 double unders
40 air squats
30 pullups
20 burpees
10 hspu

17/6
strength:
complex
1 strict press
+ 5 push jerk
wod:
7 rounds
5 pushjerk 70/50kg
10 boxjumps
15 t2b

16/6
strength:
thruster
heavy set of 5
wod:
3 rounds
1min on/1min off
burpee boxjumps
kb swings
hang power clean & pushjerk 40/30kg

15/6
skill:
work on a weakness
wod:
teams of 2
amrap 5min
200m row
– max situps
2min rest
amrap 5min
20m kb front rack lunges
– max boxjumps
2min rest
amrap 5min
ring support hold
– max burpees

14/6
skill:
work on a weakness
wod:
„Jorge“
30-24-18-12-6
weighted situps 10/5kg
15-12-9-6-3
squat cleans 70/50kg

13/6
strength:
every 2:00
3 weighted pullups
wod:
amrap 2:00/1:00 rest
1) thruster 30/20kg
2) t2b
3) wallballs
4) leg raises

12/6
skill:
work on a weakness/pushjerk technik
wod:
on the minute for 20minutes
2 hang power cleans
+ 2 push jerks 70/50kg
4 burpees

11/6
strength:
deadlift
1) heavy set of 5
2) take 90% of 1) 3×5
wod:
7 rounds
3 hspu
6 alt. pistols
12 kb swings
24 double unders/kb hops

10/6
strength:
on the minute for 14minutes
even min – 7 ohs 60/40kg
odd min – 14 pushups/20sec hollow hold
wod 1150:
„Cindy“
amrap 20min
5 pullups
10 pushups
15 air squats
wod 1060:
1min plank buyin
3 rounds
10 pullups
20 air squats
30 situps
1min plank cashout

5/6
skill:
hang power snatch
+ 2 ohs
wod 1150:
3 rounds
10 burpees
15 deadlifts 100/70kg
20 pushups
25 lateral jumps over bar
wod 1060:
3 rounds
400m run
15 deadlifts 100/70kg
20 pushups

4/6
strength:
strict press
heavy set of 5
take 90% of heavy set for 3×5
wod:
30-20-10
thruster 40/30
pullups
2min rest after each round

3/6
skill:
on the minute for 12minutes
even min – 3 hang power cleans
odd min – 12 t2b
wod:
3 rounds
300m run/400m row
20 wallballs
20 hr pushups
20 situps
10 downups
3min rest

2/6
strength:
back squat
12min for a heavy single
– take 90% of HS 5×1
wod:
21-18-15-12-9-6-3
kb swings
burpees

1/6
skill:
work on a weakness
wod:
teams of 2
amrap 5min
downups
100 front squats 35/25kg buyin
rest 3min
amrap 5min
situps
100 power cleans buyin
rest 3min
amrap 5min
burpees
100 thruster buyin