WOD 17.02.15
Back squat
4-4-4-4-4 @ 75%
20′ AMRAP
10 Burpees
20 Squats
400 mt run
WOD 16.02.15
Clea & Jerk
5 x 2 + 1
12′ AMRAP
15 Deadlifts
10 Hang power cleans
5 Shoulder to overheads
WOD 14.02.15
15′ AMRAP
1 Snatch
1-3-5-7… Push ups
continue adding 2 reps the push ups each successive round until failure or time expires
WOD 13.02.15
Deadlift
2-2-2-2-2 @ 90%
12′ AMRAP
10 Front squats
10 Pull ups
then..
Tabata sit ups
WOD 12.02.15
Clean & jerk
3-3-3 @ 85%
Overhead squat
3-3-3
5 Rounds for time:
25-20-15-10-5
Hand release push ups
Box jumps
Sit ups
WOD 11.02.05
Front squat
3-3-3-3-3
15′ AMRAP
5 Deadlifts
9 Bar facing burpees
9 Wall balls
WOD 10.02.15
Snatch
4-4-4-4-4 @ 75%
12′ AMRAP
6 Handstand push ups
10 Cleans
WOD 09.02.15
Back squat
1 RM
IN TEAM OF 2
For time:
100 Kb swings
90 Knees to elbows
80 Squats
70 Push ups
70 Pull ups
80 Lunges
90 Sit ups
100 Russian Kb swings
Only one athlete can be working at a time.
WOD 07.02.15
2 Rounds for time:
60 Russian Kb swings
50 Body rows
40 Sit ups
30 Squats
20 Dips
10 Box jups
5 Burpees
WOD 06.02.15
Skills
Muscle up
6 Rounds for time:
50 Squats
25 Push press