WOD 27.12.17
Back Squat 5×5 @90% 5RM For Time 50 Burpees 40 Chest to Bar 30 Deadlift 80/60 20 Muscle up
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WOD 23.12.17
1 Set: False Grip Pull up Hangs 10 to 30 seconds 4 Set: 3 Ring Pull up at a slow speed (palms facing away from you) 4 Set: 5 Ring Dips (pause at top between reps) 5 Set: 5 Baby Muscle up at a slow speed 10 Round 30 Double Unders 2 Strict Muscle up
WOD 22.12.17
Squat Clean 4×5 @65-70% AMRAP 15 Minutes 10 Burpee 10 Wall Ball 10 Alternating Pistols 10 Burpee 10 Wall Ball 20 Alternating Pistols 10 Burpee 10 Wall Ball 30 Alternating Pistols etc…
WOD 21.12.17
4 Round for Time 400m Run 30 Push Press 30/15 20 Jumping Chest to Bar Pull up
WOD 20.12.17
EMOM for 10 Minutes 1 Misfit Snatch Complex 70%+ of 1RM Squat Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat 4 Round For Time 12 Box Jump 12 Deadlift 80/60
WOD 12.12.17
5 RM Back Squat 3 Round 30 DU 5 MU 30 Dumbbell Snatch 5 Shoulder to Overhead 80/60
WOD 11.12.17
Find your 1RM “Misfit Clean Complex” Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk AMRAP 10 Minutes 15 Burpees 15 Handstand Push-Ups 15 Hang Power Snatch 40/25
WOD 07.12.17
Find 1RM Push Press Every 3 Minutes until failure 15 SDHP 40/30 12 Thrusters 40/30 3 Pull Ups Rest remainder
WOD 06.12.17
Find a 3RM Back Squat For Time 30 Burpees 12 Muscle Ups 20 Burpees 9 Muscle Ups 10 Burpees 6 Muscle Ups
WOD 05.12.17
1RM Clean and Jerk 5 Round 8 Deadlift 40/30 25 Double Unders 8 Power Cleans 40/30 25 Double Unders 8 Push Jerk 40/30 25 Double Unders