03.03.2017

Warm-up 20-20-20-20 4 Rounds 30sec. Hollow Rocks 15sec. Rest 30sec. Arch Rocks 15sec. Rest 30sec. Mountain Climbers 15sec. Rest Applied Strength: 8 min. Clean 1 Rep Max GPP: 2 Partner WOD 1 Partner Rows as Long as the other Partner does a Round of: 12 KB-Swing 12 Thrusters 35kg/25Kg for 4 Rounds Shoulder Press 5×3

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02.03.2017

Warm-up: 20-20-20-20 3 Rounds for Time: 5 Sit-ups 10 Push-ups 15 Air Squats 5 min. Mobility Applied Strength: EMOM 10 1 Push Press + 1 Push Jerk GPP: AMRAP 10 min. 5 KB-Swing 10 Push-ups 15 Air Squats Bench Press 5×3 Gymnastics: EMOM 10 3-5 Strict Pull-ups 3-5 Strict Ring Dips / Dips

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28.02.17

Warm-up: 20-20-20-20 2 Partner ROW 2500m (Change @ 250m) EMOM 10 5 Toes-to-Bar/ 8 Hanging Knee Raises Applied Strength: EMOM 10 2 Hang Squat Cleans GPP: CrossFit Games Open 17.1 For Time 10 Dumbbell Snatches 15 Burpee Box Jump Overs 20 Dumbbell Snatches 15 Burpee Box Jump Overs 30 Dumbbell Snatches 15 Burpee Box Jump

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27.02.2017

Warm-up: 20-20-20-20 AMRAP 4 min. 2 Burpees 4 Push-ups 6 Sit-ups 8 Air Squats 10 DU / 30 SU Applied Strngth: Snatch Grip Push Press 5×2 EMOM 10 1 Power Snatch GPP: 5 Rounds for Time 3 Power Cleans 3 Thrusters 6 Bar Facing Burpees Sumo Deadlift 4×6 Cross Conditioning 5 Rounds for Time 6

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23.02.2017

Warm-up: 20-20-20-20 4 Rounds (2Partner) ROW 10 Cal. Air Squat Hold Applied Strength: EMOM 10 5 Sit-ups 1 Power Clean (pick load) GPP AMRAP 8 min 30 Down ups then AMRAP of 8 Box Jumps 8 Ring Push-ups/Push-ups 8 Toes-to-Bar/Hanging Knee Raises 5×3 Back Squat EMOM 5 5 Wall Balls 3 Pull-ups / Ring-Rows Cross

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21.02.2017

Warm-up: 20-20-20-20 4 Rounds Hollow Rock Hold 30sec. Rest 15sec. Superman Hold 30sec. Rest 15sec. Air Squat Hold 30sec. Rest 15sec. Max. DU/SU in 2 min. Applied Strength: Every 1 min. for 10 min. 1 Power Snatches + 2 Snatch Balances GPP: AMRAP 10 min. Dumbbell Walking Lunges 15m. 10 Dumbbell Push Press 10 Burpees

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20.02.2017

Warm-up: 20-20-20-20 EMOM 5min. 2 Burpees 4 Push-ups 6 Sit-ups 8 Air Squats Applied Strength: Every 1 min. for 10 min. 1 Power Snatch + 1 Hang Snatch GPP: Find your Push Press 15 Rep Max For Time 2 Rounds of: 25 Deadlifts 20 Bent of Barbell Rows 15 Hang Power Cleans 10 Front Squats

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