WOD 30.01.15
Back squat
1-1-1-1-1 @ 90%
Max rounds in 12 minutes
1 Ground to overhead
2 V- ups
3 Ring dips
Add 2 rep for movement each successive round
WOD 29.01.15
Push press
3-3-3
Overhead squat
3-3-3-3-3
For time:
50 Burpees
50 Pull ups
50 Sit ups
50 Kb swings
WOD 28.01.15
Snatch
3-3-3
Deadlift
3-3-3-3-3
5 Rounds for time
10 Push jerk
20 Air squats
30 Double unders
WOD 27.01.15
Clean & Jerk
4-4-4-4-4 @ 75%
Weight pull up
6-6-6
12′ AMRAP
9 Deadlifts
12 Box Jumps
WOD 26.01.15
Front squat
1 RM
5 Rounds for time:
20 Hand release push ups
20 Sit Ups
20 Kb swings
WOD 24.01.15
20′ AMRAP
6 Push press
6 Front squats
6 Burpees
WOD 23.01.15
Snatch
1-1-1-1-1 @ 90%
10′ AMRAP
2 Deadlifts
10 Wall balls
WOD 22.01.15
Clean
3-3-3 @ 80%
5 Rounds for time:
9 Thrusters
19 Squats
29 Double unders
WOD 21.01.15
Shoulder press
3-3-3-3-3 @ 80%
10′ Time cap
100 Air squats
100 Push ups
AMRAP Box jumps
WOD 20.01.15
Deadlift
4-4-4-4-4 @ 75 %
12” AMRAP
30 T2B
21 Ground to overhead