Mai 2014

Willkommen im PULLUP-MAI

31/5
skill:
work on a weakness
wod:
„TK“
amrap 20min
8 strict pullups
8 high boxjumps (36″)
12 kb swings

30/5
skill:
2 position power snatch
(floor/mid thigh)
wod:
1min on/1min off
21-15-9
power snatch 40/30kg
burpees
situps

29/5
Restday!

28/5
wod 1150:
amrap 20min
40 kb swings
30 wallballs
20 boxjumps
10 muscle ups
wod 1060:
„Kelly“
5 rounds
400m run
30 boxjumps
30 wallballs

27/5
skill:
squat clean
wod:
on the minute for 20minutes
even min – 2 cluster (heavy)
odd min – 40sec hollow rocks

26/5
strength:
back squat
heavy set of 3
take 90% of heavy set 3×3
wod 1150:
10 kb pushpress
12 hand 2 hand swings
14 air squats
wod 1060:
10 alt. db snatches
12 db pushpress
14 air squats

25/5
skill:
work on a weakness
wod:
teams of 2
2 rounds
75 deadlifts 80/55kg
100 pushups
75 boxjumps

24/5
skill:
work on a weakness
wod:
50-40-30-20-10
wallballs
situps
lunges

23/5
strength:
on the minute for 14minutes
even min – 3-5 weighted pullups
odd min – 3-5 weighted pushups
wod:
12min running clock
1min high boxjumps
1min russian kb swings
2min high boxjumps
2min russian kb swings
3min high boxjumps
3min russian kb swings

22/5
skill:
work on a weakness
strict press/pushpress
heavy set of 5
wod:
10-9-8…..2-1
deadlift 120/80kg
t2b

21/5
skill:
turkish getup
amrap 4min
tgu
wod 1150:
15-12-9-6-3
front squats 70/50kg
hspu
wod 1060:
10 hspu
400m run
20 leg raises
400m run
30 pullups
400m run
40 situps
400m run

20/5
wod:
on the minute for 30minutes
1- 3 power cleans (heavy)
2- 10 goblet squats (heavy)
3- 200m/150m row or 100m run
finisher:
50 abmat situps
50 leg raises

19/5
strength:
back squat
heavy set of 5
– take 90% 3x5wod:
on the minute for 18minutes
even min – 8-12 burpees
odd min – 8-12 pullups (c2b)

18/5
skill:
work on a weakness
wod:
teams of 2
40-30-20-10
thruster 50/35kg
t2b
(bar can not touch the ground during each set)

17/5
skill:
work on a weakness
wod 1150:
amrap 7min
„Cindy“
3min rest
amrap 7min
10 power snatches
10 burpees
10 c&j
10 burpees


wod 1060:
7 rounds
5 pushjerk 70/50kg
10 boxjumps
15 weighted situps

16/5
strength:
deadlift
heavy set of 5
– take 90% 3×5
wod:
tabata (20s on/10s off) x8
pushpress/pushups
front squats/goblet squats
strict pullups
burpees

15/5
skill:
work on a weakness
wod:
20 burpees buyin
50-40-20
russian kb swings
40-30-20
leg raises
20 burpees cashout

14/5
strength:
strict press 1-1-1
push press 3-3-3
push jerk 5-5-5
wod 1150:
15-12-9
power clean 60/40kg
30-30-30
wallballs

wod 1060:
amrap 10min
10 db/kb lunges
8 db/kb thruster
6 t2b

13/5
skill:
squat clean
sets of 3
wod:
amrap 6min
2 squat cleans 80/50kg
6 lateral burpees over bar
core:
4min plank

12/5
strength:
overhead squat
heavy set of 3
wod:
50 strict pullups
100 pushups
150 lunges
(split up any way you want)

11/5
skill:
work on a weakness
wod:
teams of 2
amrap 13min
rounds of „DT“
– 12 deadlifts/9 hang power cleans/6 pushjerk
buyin 150 wallballs

10/5
skill:
work on a weakness
wod:
90 double unders
80 lunges
70 situps
60 kb swings
50 burpees
40 back squats 50/35kg
30 hip extensions
20 cal row
10 hspu
5 mu

9/5
strength:
5 sets
10 bent over rows
10 weighted situps/ghd situps
wod:
amrap 9min
5 c&j 60/40kg
7 c2b pullups
9 burpees

8/5
core:
on the minute for 18minutes
even min – 20sec l-sit
odd min – 40sec plank
wod:
21-18-15-12-9-6-3
push jerk 50/35kg
front squat

7/5
strength:
power clean
on the minute for 12mintes
3 power cleans
build to a heavy set of 3
wod:
„Nasty Girls“
3 rounds
50 air squats
7 muscle ups
10 hang power cleans 60/40kg

6/5
strength/skill:
hspu/pu/handstand
wod:
on the minute for 8min
10 wallballs
7 boxjumps
2min rest
on the minute for 8min
10 pushups
7 t2b

5/5
strength:
overhead squat
heavy set of 5
wod:
12min running clock
2min of
kb swings
situps
burpees
hs hold
1min of
kb swings
situps
burpees
hs hold

4.5.2014
skill:
work on a weakness
wod:
teams of 2
max reps in 2:30/1:30 rest
pullups – pullup hold
goblet squats – squat hold
pushups – plank
abmat situps – ghd hold
burpees

3.5.2014
skill:
work on a weakness
wod:
„rahoi“
amrap 12min
12 boxjumps
6 thruster 40/30kg
6 bar facing burpees

2.5.2014
strength:
complex
3 front squats
5 back squats
heavy set (no rack)
wod:
50 squatcleans 60/40kg