WOD 04.12.17
Snatch 1RM For Time 30 Box Jumps Over 20 Wall Ball 10 Hanging Knee Raises 20 Wall Ball 30 Box Jumps Over
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WOD 02.12.17
Every minute on the minute for max round First minute- 3x Ground to shoulder 70/55 Second minute- 10x Sit ups Third minute- 5x Burpees Every 3 minutes = 1 round. Add 1 rep to all movements each successive round. Continue doing so until you cannot complete the required number of reps for any of the […]
WOD 01.12.17
Sumo Deadlift 9-9-9 3′ AMRAP 75 SU 21 Alternating DB Power Snatch 1′ Rest 3′ AMRAP 50 Air Squat 15 A. KB Swings 16/12 1′ Rest 3′ AMRAP 25 Burpees HR 9 MB Cleans
WOD 30.11.17
Split Jerk 8×1 @80-90% 5 Round AMRAP 2 Minutes 10 Clean and Jerk Max Push ups in remaining time Rest 2:00 C&J Weights: R1 60/35 R2 70/45 R3 80/55 R4 90/65 R5 100/75
WOD 29.11.17
Snatch 7×1 @90% AMRAP 10:00 12 Lateral Burpees 9 Sumo DLHP 6 Muscle ups
WOD 28.11.17
Front Squats 1-1-1-1-1-1-1 90%+ 1RM 3 Round 20 Dumbbell Overhead Lunge 25/15 15 Box Jumps 21 Deadlifts 100/70 Rest: 90″
WOD 27.11.17
Clean and Jerk 6×3 @75-80% For Time 80 Alternating Pistol 60 Single Arm Push Press @25/15 40 Ring Dip Share the single arm work evenly on both sides. Switch every 10 or 15 reps
WOD 24.11.17
Sumo Deadlift 6-6-6 On a 15-minute clock, for max reps each round: From 0:00-3:00, run 400 meters then do kb Swings 24/16 Rest 1 minute From 4:00-7:00, run 400 meters then do clean and jerks 50/30 Rest 1 minute From 8:00-11:00, run 400 meters then do Burpees Rest 1 minute From 12:00-15:00, run 400 meters […]
WOD 23.11.17
Push Press 4×2 @90% 4 Round 30 Thrusters 30/20 10 C2B
WOD 22.11.17
Back Squat Work up to a heavy single over 90% Then 5×3 @90% 3 Round AMRAP 5 Minutes 10 Handstand Push ups 5 Squat Snatch 70/50 2 MU Rest 2:00