WOD 15.10.18
Back Squat 1 RM 3 Rounds: 100 Double Unders 15 Squat Cleans 50/35 18 Chest to Bar
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WOD 13.10.18
Hang Clean (below knee) Every 2 Minutes for 12 Minutes 2 Reps @ 85%+ Jerk the last rep NO FAILS For Time 21 DB Snatch 200m Run 15 Kb Swings 200m Run 9 T2B 200m Run
WOD 12.10.18
Back Squat @92.5+% If you made all your lifts at 3×3 last week, increase the weight AMRAP 5 Minutes x 3 1 Round of “DT” 1 Round of “Cindy” Rest 2:00 Between Rounds *DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks 70/45 *Cindy: 5 Pull ups, 10 Push Ups, 15 Air Squats
WOD 10.10.18
Deadlift 4×2 4 Rounds: 200m Run 25 Dumbbell Snatch 22,5/15 15 Ring Dips
WOD 9.10.18
Hang Snatch (below knee) Every 2 Minutes for 12 Minutes 2 Reps @ 85%+ Heavier than last week AMRAP 15 Minutes 6 Burpee Box Jump Overs 6 Dumbbell Box Step Overs 22,5/15 12 DB Push Press 22,5/15
WOD 8.10.18
Back Squat 5×5 @80% With a partner AMRAP 20’ 6 Squat Snatch 60/40 18/12 Calorie Row
WOD 6.10.18
Back Squat 3×3 @92.5% Every 4:00 x 4 *Rest remainder 25 Deadlift 50/35 15 Burpees 25 Box Jump
WOD 5.10.18
Hang Clean (below knee) Every 2 Minutes for 12 Minutes 3 Reps @ 70%+ Jerk the last rep For Time: 50 Single Arm Dumbbell Hang Clean and Jerk 22,5/15 100 Double Unders 40 Chest to Bar 100 Double Unders 30/25 Calories Row 100 Double Unders 20 Bar Muscle Ups
WOD 4.10.18
Deadlift 3×3 AMRAP 20 Minutes 15 Wallballs 10 Ball Sit Ups 5 Bar MU
WOD 3.10.18
HSPU PRACTICE For Time: 20 Toes to Bar 10 Burpees 18 Toes to Bar 10 Burpees 16 Toes to Bar 10 Burpees 14 Toes to Bar 10 Burpees 12 Toes to Bar 10 Burpees