WOD 27.01.16
Back Squat 1-1-1-1-1-1 Build to 1 Rep Max 10′ AMRAP 10 Deadlifts (50/35) 8 T2B 6 Push Press (50/35)
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WOD 26.01.16
Practice for 20 minutes: D.U. Handstand 5 RFT 6 Box Jumps 6 Hang Squat Cleans (40/30) 9 Pull Ups 9 Shoulder to Overhead (40/30)
WOD 25.01.16
Hang Snatch 2-2-2-2-2-2 Build to heavy set of 2 reps – with good form 6 RFT 12 KB swings (24/16) 12 Alternating Overhead Plate Lunges (20/10) 12 Burpees
WOD 23.01.16
Run 5 Km
WOD 22.01.16
Deadlift 1-1-1-1-1 Build to 1 Rep Max 21-15-9 Push press Goblet squats Pull ups
WOD 21.01.16
Push jerk 3-3-3-3-3 13′ AMRAP 5 single arm DB power snatch per arm 5 Burpees 10 T2B
WOD 20.01.16
Practice for 20 minutes T2B Ring MU 5 RFT 25 Push ups 25 KB Swings (24/16kg) 25 Sit ups 25 Air Squats
WOD 19.01.16
A. 10 minute EMOM (Each Minute On a Minute) 5 Overhead squat 3 – 7 Toes to bar B. 10 minute EMOM (Each Minute On a Minute) 5 Power snatch 20 Double unders C. 5 Rounds for time 18 Wall ball 12 Deadlift
WOD 18.01.16
A. Backsquat, build to a heavy set of 5 B. then 3 x 10@75% of heavy 5 C. 3 rounds for time 10 Power cleans@60/40 15 Burpee 50 DU
WOD 16.01.16
A. Front squat + Thruster 1 + 1 build to heavy set B. For time 10-9-8-7-6-5-4-3-2-1 Power clean (40/30kg) Box jumps