WOD 30.11.15
Snatch 1 RM 7 RFT 21-18-15-12-9-6-3 Sumo deadlift high-pull Pull ups
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WOD 27.11.15
100 Sit-ups for time: At the top of each minute stop and do 4 push-ups Nasty Girls 50 Air Squats 7 Muscle-ups 10 Power Cleans, 60/40kg 3 Rounds For Time.
WOD 26.11.15
Push press 3-3-3@85% 5 rounds 6 Weighted Dips 8 Burpees 10 KB swings
WOD 25.11.15
For time 90 Double unders 75 Lunges 60 Push-ups 45 Knees to elbows 30 Box jumps 15 Handstand push-ups
WOD 24.11.15
Clean & jerk 4-4-4-4@75% 4 rounds Max rounds in 3 minutes of 3 Deadlifts 6 Push-ups 9 Squats Rest 1 minute after completion
WOD 23.11.15
Front squat 1RM 5 rounds 6-5-4-3-2x Thruster (60/40kg) 15x KB swings (24/16kg)
WOD 21.11.15
“Lumberjack 20” 20 Deadlifts 125/85kg Run 400m 20 KB swings 24/16kg Run 400m 20 Overhead Squats 50/30kg Run 400m 20 Burpees Run 400m 20 C2B Pullups Run 400m 20 Box jumps Run 400m 20 DB Squat Cleans 20/10kg Run 400m
WOD 20.11.15
Core: 30 second Plank 60 Sit-ups 40 Leg Raises 30 Double Crunches 20 Pushups 10 Hollow Rocks 30 second Plank 3RFT 8 Power Clean (60/40kg) 16 TTB 8 Push Jerks (60/40kg) 16 Burpees
WOD 19.11.15
Back squat 3-3-3 @ 85% 5 sets of the following pulling complex: 5 Bar MU + 7 C2B + 9 Pull ups – goal is to complete the entire set without coming off the bar. Unlimited rest between sets. “Jeremy” AMRAP 4: 5 Hang Squat Snatch, 10 Lateral Burpees “Beau” AMRAP 4: 15 […]
WOD 18.11.15
Shoulder press 3-3-3-3-3 @ 80% 5 RFT 15 Right Arm Dumbbell Snatches 15 Sit-ups 15 Left Arm Dumbbell Snatches 15 D.U.