6.1.2020 – Monday
“Nasty Girls V2”
3 Rounds for time:
50 Alternating pistols
7 Ring muscle ups
10 Hang power cleans (80/57kg)
Homework (before or after class)
Accumulate 2min hollow and arch hold
7.1.2020 – Tuesday
7 Rounds for time:
5 Strict presses
8 Push presses
11 Jerks
50/35kg
Every break = 12/9 Assault bike calories @ >75/65 RPM
Homework (before or after class)
Accumulate 2min hollow and arch hold
8.1.2020 – Wednesday
“Brigitte birthday WOD”
19min AMRAP:
1 Heavy power clean (+-85% 1RM)
4 Bar muscle ups
8 Handstand push ups
9 Toes to bar
26 Pistol squats
Homework (before or after class)
Accumulate 2min hollow and arch hold
9.1.2020 – Thursday
“Donny”
21-15-9-9-15-21
Deadlifts (102/70kg)
Burpees
Homework (before or after class)
Accumulate 2min ring support hold and bottom support hold
10.1.2010 – Friday
5 Rounds for time:
20 Box jumps (24/20″)
75 Double unders
15 KB swings (32/24kg)
Homework (before or after class)
Accumulate 2min ring support hold and bottom support hold
11.1.2020 – Saturday
In pairs, 20min AMRAP:
70 Wall balls (9/6kg)
1km row
One works, one rests, switch as needed.
Homework (before or after class)
Accumulate 2min ring support hold and bottom support hold
12.1.2020 – Sunday
Every 3min for 18min:
5 Deadlifts
4 Handstand push ups
3 Bar muscle ups
2 Power cleans
1 Legless rope climbs
85/53kg
Homework (before or after class)
Accumulate 2min ring support hold and bottom support hold
