WOD

30min Amrap in a team of 2:
1000m Row
15 Ring Muscle Ups
15 Front Squats 100/70kg

Ramon 2010 – Baumstamm

WOD

50-40-30-20-10 reps for time in teams of 2:
Thrusters
Sumo Deadlift High Pull
Use 20/15kg Bar
Note: Partner in Plank Position.

WOD

3 Rounds, 1 min each station:
1. Max cal Row
2. Amrap Rope Climb
3. Amrap Burpee Box Jump over 61/51cm
4. Rest

WOD

3 Rounds for time of:
400m run
20 KB Goblet walking lunge 32/24kg
10 Knees-to-elbows

WOD

In Teams of 4-6:
Row 30min for CAL
15 strokes per person, then switch
0-100cal perform immediately after
row: 16 DB Snatch 22.5/15
100-200cal perform immediately after
row: 20 DB Goblet Squat 22.5/15kg
200+cal perform immediately after
row: 20 DB Shoulder Press 22.5/15kg

                                 Working out in 2009 at the Langeheid School
in Münchenstein.

WOD

Amrap 10min, in a team of 2:
400m Row
20 Toes to bar
20 alternating Goblet reverse Lunge 32/24kg
400m Row
30 Toes to bar
30 alternating Goblet reverse Lunge 32/24kg
400m Row
40 Toes to bar
40 alternating Goblet reverse Lunge 32/24kg

WOD

4 Rounds for time of:
20 Wall Balls 30/20lbs
15 CTB Pull-ups

9 years ago, first Swiss Team CHallenge – comment if you participated!

WOD

In a 15min window find your 1RM C&J
5min rest
20min amrap in teams of 2:
Row for Cal
Every 2min perform 6 SQC&J @ 80% 1RM
Start with 6 SQC&J.

WOD

23-17-11 reps for time of:
Handstand Push-ups
KB Tater 32/24kg

                The mechanic – 10 years ago – comment when you recognise him

WOD 

In a team of 2 amrap 10min:
200m Row each
10/10 KB Snatch 28/20kg each
30 Abmat situps each

You go, I go.