WOD 26.02.16

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2 Rounds 45 seconds of work followed by 15 seconds of rest
Bicycle crunches
Reverse Crunches w/ straight leg extension (don’t touch the ground)
Situps

3 RFT
10 Deadlifts (50/40)
10 Front Squats (50/40)
10 Burpees
Directly into…
21-15-9:
Kb Swings (24/16)
Double Unders

WOD 24.02.16

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Front Squat
3-3-3-3-3@80%

5′ AMRAP
5 Hand Release Push ups
5 Power Clean (40/30)
1’rest
5′ AMRAP
5 Dips
5 SDHP (40/30)
1’rest
5′ AMRAP
5 Pull Ups
5 Push Press (40/30)

WOD 20.02.16

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Three sets of:
Strict Pull-Ups x Max Reps
Rest 45 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 45 seconds
Hollow Rocks or Holds x 45 seconds
Rest 45 seconds

Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Run 800 mt
30 Push-Ups

WOD 19.02.16

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Deadlifts

Build to heavy set of 5 reps

5 Total Rounds:

3′ AMRAP

3 Burpees

3 Hang Power Snatch (30/20)

6 Alternating Front Rack Lunges (30/20)

Rest 1′ between rounds