WOD 16.03.16
Push Press 3-3-3-3-3@80% 4 RFT: 5 Deadlifts (60% of 1RM) 10 Burpees 15 Pull ups 1 minute rest between Rounds
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WOD 15.03.16
Deadlift 4-4-4-4-4@75% For time: 20 Dumbbell Power Snatch 30 Hand Release Pushups 40 Sit ups 10 Dumbbell Power Snatch 20 Hand Release Pushups 30 Sit ups
WOD 14.03.16
Clean&jerk 1RM 16.3
WOD 12.03.16
For time 100x Jump rope singles 30x Squats 30x Reverse lunges 30x Push-ups 30x KB swings 30x Wall ball 30x Push press 30x Burpees 30x Dips 100x Flutter kicks
WOD 11.03.16
Front Squat 1-1-1-1-1@90% EMOMx16 4 rounds of: Minute 1: 10/15 Burpees Minute 2: 10/15 Kb Swings(24/16) Minute 3: 10/15 SDHP(30/20) Minute 4: 10/15 Push Press(30/20)
WOD 10.03.16
Snatch 3-3-3@85% Max rounds in 10 minutes 3 Deadlift (60/40) 10 Power clean (60/40) 22 Wall ball (9/6)
WOD 09.03.16
Back Squat 3-3-3-3-3@80% 3 Rds: 5 MU 10 Power Snatch (60/40) 25 Box Jumps
WOD 08.03.16
Push Press 4-4-4-4-4@75% “Cindy” 20′ AMRAP 5 Pull Ups 10 Push Ups 15 Squats
WOD 07.03.16
Deadlift 1RM For Time: 10 Shoulder Press (50/40) 10 Pull Ups 20 Shoulder Press (40/30) 10 Pull Ups 30 Shoulder Press (30/20) 10 Pull Ups 40 Shoulder Press (20/15) 10 Pull Ups
WOD 05.03.16
5 RFT 10 Med Ball Sit Ups 10 Side to Side Twists Med Ball 10 Reverse Crunches 10 Hollow Rock 5 rounds 10 Burpees 20 Walking Lunges 30 Squats 20 Push-ups 10 Box Jumps