WOD 20.03.15
Back squat
1-1-1-1-1 @ 90 %
15′ AMRAP
30 Wall ball
25 Box jumps
20 Kb swings
15 Burpees
WOD 19.03.15
Push press
3-3-3 @ 85 %
10′ AMPAR
20 Push ups
15 Deadlifts
10 Sit ups
WOD 18.03.15
Deadlift
3-3-3-3-3 @ 80 %
5 Rounds
Push press 10-20-30-40-50
Air squats 50-40-30-20-10
WOD 17.03.15
Clean & Jerk
4-4-4-4-4 @ 75 %
10 Rounds for time:
5 Thrusters
30 Double unders
WOD 16.03.15
Front squat
1 RM
12′ EMOM
First minute: 7 wall balls
Second minute: 14 V-ups
Third minute: 21 Kb swings
Then…
3′ AMRAP
Burpees
WOD 14.03.15
20′ AMRAP
15 Sit ups
10 Kb swings
5 Pull ups
WOD 13.03.15
Snatch
1-1-1-1-1 @ 90%
10′ AMRAP
3 Clean
6 Front squats
9 Ring dips
WOD 12.03.15
Back squat
3-3-3-3-3 @ 80%
12′ AMRAP
Burpees
Push press
do one rep of each exercise the first round, then two reps, then three reps and so on, until time is up.
WOD 11.03.15
Push press
3-3-3-3-3
10 Rounds
Kb swings 30-27-24-21-18-15-12-9-6-3
Push ups 3-6-9-12-15-18-21-24-27-30
WOD 10.03.15
Deadlift
4-4-4-4-4 @ 75%
10′ EMOM
5 Snatchs
Air Squats
athlete will complete 5 snatchs at the beginning of each minute and use any remaining time to complete as many Air Squats as possible. Score is total Air Squat.