Montag, 21.11.

SKILL
Max effort of
A. Push-ups in 2 min
B. Box-Jumps in 2 min
DEADLIFT
15 min to find new 1RM
WOD
“KAREN”
For Time:
150 Wall Balls, 9/6kg
TC: 10 min
Rest 5 min
For Time:
2k row

Dienstag, 22.11.

SKILL
1 Max effort set of:
A. Strict Pull Ups
B. Strict HSPU
BACK SQUAT
15 min to find new 1RM
WOD
„Betty“
5 RFT
12 Push Press, 60/42.5
20 Box Jumps, 24/20´´

Mittwoch, 23.11.

SKILL
Max effort
A. Squats in 2 min
B. K2e
CLEAN & JERK
20 min to find new 1RM
*Once you have found your Clean & Jerk continue on to find your 1RM Clean.
WOD
„Jackie“
1k row
50 Thruster, 20/15kg
30 Pull-ups

Donnerstag, 24.11.

SNATCH
20 min to find new 1RM
WOD
„Mary“
AMRAP 20
5 HSPU
10 Alt. Pistols (5/side)
15 Pull-ups
If you can’t do the movements for Mary RX’D then please do:
“Cindy”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Squats
*No scaling allowed for “Mary.”

Freitag, 25.11.

FRONT SQUAT
15 min to find new 1RM
SKILL
Max effort
A. 400m run
B1. Bar Muscle Ups (Adv.)
B2. Pull Ups (Int. / Beginner)
*As soon as you come off the bar your test is over. One shot.
WOD
„Grace“
30 reps for time of:
Clean and Jerk, 60/42.5kg
CARDIO
row 500m

Samstag, 26.11.

WOD
„Chelsea“
EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats
CARDIO
For Time
5k row

Montag, 28.11.

THRUSTER
15 min to find new 1RM
SKILL
Max effort
A. Pistols, e.l.
B. TTB
C1. Advanced / Int: Find 1RM Weighted Strict Ring Dip
C2. Scaled: Strict Ring Dip
WOD
“AMANDA”
9-7-5
Muscle Ups
Squat Snatch, 60/42.5 or 65% 1RM
*Sub. MU for Ring Dips.

Dienstag, 29.11.

OVERHEAD SQUAT
15 min to find new 1RM
SKILL
Max effort of Wall-Balls in 3 min
WOD
„Diane“
21-15-9 reps for time of:
Deadlift, 100/70kg
HSPU
CARDIO
row 1k

Mittwoch, 30.11.

SKILL
Max effort of
A. C2b Pull-ups
B. Push-ups
SPLIT JERK
15 min to find new 1RM
WOD
„GI Jane“
100 Burpee-Pull-ups
CARDIO
max DUs in 2 min

Donnerstag, 01.12.

WOD
„Isabell“
30 Snatches, 60/42.5kg
STRICT PRESS
15 min to find new 1RM
SKILL
Adv.: Find New 1RM Weighted Strict Pull Up
Scaled: max Strict Pull Ups

Freitag, 02.12.

PUSH PRESS
15 min to find new 1RM
SKILL
choose a skill you missed
WOD
„Fran“
21-15-9 reps for time of:
Thruster, 42.5/30kg
Pull-ups