WOD 29.05.15
Back squat
1-1-1-1-1 @ 90 %
20′ AMRAP
5 Wall ball
10 Kb swings
25 D.U.
Back squat
1-1-1-1-1 @ 90 %
20′ AMRAP
5 Wall ball
10 Kb swings
25 D.U.
Push press
3-3-3 @ 85 %
Overhead squat
3-3-3-3-3
10′ AMRAP
20 Box jumps
30 Squat
20 V-ups
Deadlift
3-3-3-3-3 @ 80 %
” Pheezy ”
3 rounds for time
5x Front squat
18x Pull-ups
5x Deadlift
18x Toes-to-bar
5x Push jerk
18x Hand release push-ups
Clean & Jerk
4-4-4-4-4 @ 75 %
For time
10-9-8-7…1
Burpees
Overhead squats
workout begins and ends with 60 Double Unders.
Front Squat
1 RM
6 Rounds for time :
5 Deadlifts
14 Push Jerk
8 Squats
6 Rounds for time :
10 Push ups
6 Chest to bar
12 Ground to overhead
For time:
29 Thrusters
29 Kb swings
29 Wall ball
29 Push ups
29 Kb swings
29 Wall ball
29 Power cleans
Back squat
3-3-3-3-3 @ 80 %
Snatch
1-1-1-1-1
8′ AMRAP
5 Wall ball
10 Overhead plate lunges
2 Power clean
Run
8 x 200 mt.
rest 45” seconds between intervals.
10′ AMRAP
Push press
T2B
do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.
Push jerk
5 x 4 @ 75 %
15′ AMRAP
15 Kb swings
10 Pull ups
15 Sit ups
10 Push ups
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