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.
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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
WOD 13.04.17
FRONT SQUAT 5 Heavy 95% x 5 90% x 5 7 Rounds for time 400 mt Run 10 Air Squats 6 Push ups
WOD 12.04.17
POWER SNATCH 5 Heavy 95% x 5 90% x 5 3 Rounds For Time 21-21-21-21 Joshie Dumbbel Snatch Right Strict Pull Ups Dumbbel Snatch Left Strict Pull Ups
WOD 11.04.17
BACK SQUAT 8 Heavy 95% x 8 90% x 8 SHOULDER PRESS 5 Heavy 95% x 5 90% x 5 Complete 8 rounds for time: Front 6 Rack Walking Lunge 60/40 10 Dynamic Push Ups 10 Russian Swings
WOD 10/04/17
POWER CLEAN 5 Heavy 95% x 5 90% x 5 Complete 5 rounds: MU Ups max reps Burpees 10 reps
WOD 08.04.16
Daniel For Time: 50 Pull-ups 400 meter run 21 Thruster 40 800 meter run 21 Thruster 40 400 meter run 50 Pull-ups
WOD 07.04.17
PUSH PRESS 70% x 3 x 3 4 Rounds for time of: 10 Burpee Pull-ups 20 Kettlebell Swings 24/16 20 Box Jumps