WOD 30.09.14
WARM UP Complete a 6 minute AMRAP of: 5 Pull Ups 5 Burpees 100m Run 4 Inch Worms METCON 4 Rounds for time: 7 Clean 23 Box jumps 25 Sit ups
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WOD 29.09.14
WARM UP Run 400 meters before and after 3 rounds of: 10 OHS with PVC 10 k2E 10 Ring push ups jump rope 100 single jumps STRENGTH Weighted pull ups 4-4-4-4-4 METCON For time: 40-30-20-10 Overhead plate lunges (45/25) Sit ups
WOD 27.09.14
WARM UP 3 Rounds of: 10 Wallballs 20lbs/10lbs 10 Sit-ups 10 Box jumps METCON AMRAP 15 minutes 5 Handstand push ups 10 Burpee tuck jumps 15 Toes to bar
WOD 26.09.14
WARM UP Complete 3 rounds (not for time – use it to warm up) 10 Push Ups 15 Air Squats 10 Walking Lunges 20” Plank SKILLS Overhead Squat 5-5-5-5-5 METCON A. AMRAP 5 Minutes: 10 Deadlifts (225/115) 10 Bar-facing Burpees Rest 3 minutes B. AMRAP 5 Minutes: 5 Cleans (135/95) […]
WOD 25.09.14
WARM UP Complete a 6 minute AMRAP of: 10 Box Jumps 15 Butterfly Sit Ups 10 Walking Lunges 20 PVC Pass Throughs SKILLS Muscle up METCON AMRAP 20 Minutes 2 Snatches 20 Sit-ups 200 Meter Run
WOD 24.09.14
WARM UP 3 rounds of: 10 pullups 10 squats 10 pushups 10 back extensions 10 situps STRENGTH Shoulder Press 3-2-2-1-1-1 METCON AMRAP 10 Minutes: KB Swings (1.5 Pood / 1 Pood) Box Jumps (24″ / 20″) Do one rep of each exercise the first round, then two reps, then three reps, and […]
WOD 23.09.14
WARM UP Complete 3 rounds (not for time – use it to warm up) 10 Push Ups 15 Air Squats 5 Burpees 10 Wall Balls METCON For Time: 10 Strict Presses 15 Overhead Squats 20 Push Presses 25 Front Squats 30 Push Jerks 35 Back Squats
WOD 220914
Strength Power Cleans 2 – 2 – 2 – 2 – 2 Metcon 3 Rounds For Time: 10 Handstand Push-ups 20 Straight Leg Sit-ups 30 Jumping Squats
WOD 210914
Rest day
WOD 200914
Warm up Complete a 6 minute AMRAP of: 5 Burpees 10 Walking Lunges 20 PVC Pass Throughs 4 Inch Worms Metcon AMRAP 12 Minutes: Thrusters Pull-ups Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.