WOD 26.04.16
Squat Clean 1RM ME Front Squat @ 80% of Squat Clean 7′ AMRAP 1 MU 4 Wall Ball 2 MU 8 Wall Ball 3 MU 12 Wall Ball and so on.
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WOD 22.04.16
Front Squat 3RM 5 Round of : 50/40/30 Air Squat in 1 min 60 sec Max Burpees rest 3 Mins between round Score is Max Burpees Choose from one of the squat rep schemes and try and stick with it over the 5 rounds.
WOD 21.04.16
Deadlift 1RM 4 RFT 15 T2B 15 Shoulder to Overhead
WOD 20.04.16
Clean&Jerk 1RM 5RFT 30 Sit Ups 400 mt Run 15 Deadlift (40/30)
WOD 19.04.16
Back Squat 1RM 5 Mins Max Pull Ups 5 Mins Max Thrusters (40/30) With a partner. One person working at a time. Alternating as you see fit. Deadlift 3×10
WOD 18.04.16
Snatch 1RM 2 RFT 30 Power Clean (50/30) 20 Burpees 10 C2B
WOD 16.04.16
20′ Practice Ring MU For time 35 Box jumps 35 KB swing 35 Push-ups 35 KB swing 35 Sit-ups 35 KB swing 35 Body row 35 KB swing 35 Dips 35 D.U.
WOD 15.04.16
Shoulder Press 3-3-3@85% For time Partner WOD 60 Cleans (40/30) 60 Squats 60 Sit-ups 60 Thrusters (40/30) 60 Burpees One player works while other holds plank position. Partition workload as needed.
WOD 14.04.16
Deadlift 3-3-3@85% Max rounds in 20 minutes 400 mt Run 5x Pull-ups 10x KB swings 20x Sit-ups
WOD 13.04.16
Clean&Jerk 70% x 3, 75% x 3, 80% x 3, 3RM Max rounds in 20 minutes 5 Burpees 7 Ring push-ups 9 Front squat (30/20)