WOD 08.02.16
Deadlift Build to heavy set of 3 reps 5 RFT 15 Air Squats 12 Push Ups 9 Power Clean (40/30) Advanced: Hand release Push ups, (60/40)
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WOD 06.02.16
Four sets of: Medball Sit ups x 10 reps Rest 45 seconds Supine Ring Row x 10 reps Rest 45 seconds Prone Plank Hold x 45 seconds Rest 45 seconds Three rounds for time of: 10 Goblet Squats 15 Box Jump 20 Alternating Reverse Lunges with Kettlebell
WOD 05.02.16
Front Squat Build to heavy set of 3 reps 5 RFT 21 Sit Ups 15 Hang Power Clean (40/30) 9 Pull Ups Advanced: DB Sit Ups, 50/40, C2B Pull Ups
WOD 04.02.16
Heavy KB Swing 12-12-12-12-12-12 Increase weight each set 15′ AMRAP 12 Air Squat 9 Shoulder to Overhead (40/30) 6 T2B
WOD 03.02.16
Practice for 20 minutes Kipping Pull Up Bar Muscle Up Squat Pistol 4 RFT 400 mt Run 15 Deadlifts (BW or 50% 1RM) 15 Push Ups
WOD 02.02.16
Push Press Build to heavy set of 4 reps 6 RFT 25 Double Unders 10 Thrusters (35/25) 10 V Ups
WOD 01.02.16
Power Clean Build to 1RM for the day 8′ AMRAP 5 Single Arm DB Power Snatch Per Arm 5 Burpees Box Jumps
WOD 30.01.16
Front squat unto a heavy single for the day then 5 x 1@90% *After each set do 30 jumping lunges* Tabata Sit Ups 1Minuto Rest Tabata Push Ups AMRAP 7 3 Clusters@50/30 3 t2b 6 + 6 9 + 9 etc
29.01.16
Deadlift 5-5-5-5-5 Increse weight each set 4 RFT 15 KB Swings (24/16) 12 Burpees 9 Pull Ups
WOD 28.01.16
Shoulder Press + Push Press + Push Jerk 1+2+3 Build to heavy set 20′ AMRAP 7 Hang Power Clean (40/30) 11 Wall Ball 15 Sit Ups