September 2011

Friday 02.09.11

15-12-9-6-3 reps for time of:
135 pound Power clean
Bar-facing burpee

Saturday 03.09.11

"Soccer-Tabata-Rugby"

We meet at the box, WOD in the park....

Monday 05.09.11

For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

scaled version:

For time:

20 dips

25 pull up's

30 handstand push up's

35 ring rows

40 push up's

2min hollow rock/ hollow hold

MuayThai/MMA Fight-Night Glattbrugg

Tuesday 06.09.11

Thruster 3-3-3-3-3-3-3

"Fran":

21-15-9

Thruster

pull up's

Wednesday 07.09.11

A: weighted pistols or weighted one leg bench squats,5x5 each leg

use KB's, DB's, weight vest or medballs

B: Team AMRAP 12min

two person team, one bar (95lbs, scale if needed), as many rounds as possible of:

10 DL

5 hang power clean

5 push jerk

5 OH squat

one person has to complete at least one cycle without setting down the bar, you can do multiple rounds, but if you drop the bar or set it down, the teammate has to continue

Slavica during the clean WOD, CF swiss challenge

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (Sub: 9 towell KTE + pull up)