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Skill Knee jumps variations WOD 4 rft: 10 C2B pullup 15 m handstandwalk 😉 20 medballcleanwallballs

Strength 3-3-3-3-3 Overhead Squat WOD 20, 15, 10, 5    Sumo Deadlift High Pull (43/29) 5, 10, 15, 20    lateral jumps (24″/20″)

Skill 15 min to work on pistols or 4 rounds of 20 pistols each WOD 6 min AMRAP: 6 Thruster 43/29 6 Pullups 1 min Break Death by bar facing burpees (+2 reps every min)

Willkommen-in-Pfäffikon-Partner-WOD 🙂 ACHTUNG: Training ab sofort an der Speckstrasse 17a, 8330 Pfäffikon ZH!! In Teams of two: 50 Cal Row 100 Power Snatch (35/25) 150 medball tosses over the box 200 double unders 150 partner situps with medball 100 box jump overs 50 Deadlift (100/70)

Skill Arm Bar Stretch WOD   „The Chief“ compare: 23.6.2016 3 minutes AMRAP: 3 Power cleans, 60/40 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

Strength A: 10 min EMOM: – odd: 30 double unders – even: 15 jumping squats B: 1-1-1-1-1 Snatch balance   WOD „Elizabeth“ compare 11.05.2016, 30.10.2015 21-15-9 – Clean 61/43 – Ring Dip

Strength 12 min EMOM: – 1 High Hang Squat Clean – 1 Hang Squat Clean – 1 Full Clean WOD 21-15-9 – Push Press 60/40 – Pull ups – Sit Ups

Skill Handstand hold & Handstand walk   WOD compare: 14.3.2015, 25.1.2016 Open Workout 15.3 Rx Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Scaled Complete as many rounds and reps as…

Strength WOD 15-12-9 – inverted burpees – C2B pullups

Skill 12 min EMOM: 20 sec wall facing handstand hold 3 strict pullups WOD 14 min AMRAP: 50 double unders 5 power snatch (50/35) 5 overhead squat (50/35)

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