WOD 28.04.17
5 rounds
10x Box Dips
10x Burpees
10x Push-ups
10x Mountain climbers
10x Sit-ups
10x Prisoner squats
WOD 27.04.17
Push Press
6 Heavy
90% X 6
12′ AMRAP
21 Sit Ups
18 kb Swings
15 Wall ball
12 DB Snatch
WOD 26.04.17
Power clean
4 Heavy
90% X 4
3 Rounds for time
21 pull ups
15 handstand Push ups
9 Thrusters 40/30
WOD 24.04.17
Back Squat
6 Heavy
95% x 6
90% x 6
15′ EMOM
5 Deadlifts 80/60
15 T2B
WOD 22.04.17
CLEAN & JERK
3RM
90% x 3
4 Rounds for time:
400 Meter Run 15 KB Front Rack Lunges
15 Burpees
WOD 21.04.17
POWER SNATCH
5RM
95% x 5
90% x 5
Complete 5 rounds:
30”Front Squat @BW max reps
Rest 30”
30” Box Jumps max reps
Rest 30”
30” DU max reps
Rest 30”
WOD 20.04.17
PUSH PRESS
8RM
95% x 8
90% x 8
10 Minute EMOM
Complete 3 burpees and max reps of Muscle Ups on the minute for 10 minutes.
WOD 19.04.17
POWER CLEAN
5RM
95% x 5
90% x 5
5 Rounds for time:
15 KB Swings 24/16
21 Pull ups
WOD 18.04.17
BACK SQUAT
8RM
95% x 8
90% x 8
10 minute AMRAP
7 Thrusters 40/30
7 Power Cleans
7 Push Presses
WOD 15.04.17
SNATCH
3 Heavy
90% x 3
Complete 5 rounds:
Chest to Bar Pull Ups max reps
400 Meter Run
