WOD 21.11.17
Overhead Squat 1-1-1-1-1-1-1 90%+ 1RM 10 Round 3 Power Cleans 100/70 15 Wallballs
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WOD 20.11.17
Snatch 6×3 @75-80% 4 Rounds 60 DU 15 Push ups 15 Pull ups 15 Burpees
WOD 18.11.17
Four sets of: Bench Press x 6-8 reps Rest 45 seconds Ring Rows x 8-10 reps In teams of three, alternating complete rounds, complete five rounds each of: 15 Kettlebell Swings 10 Goblet Squats
WOD 17.11.17
Split Jerk 7×2 @75-85% 7 Rounds 120 DU 10 Shoulder to Overhead 60/40
WOD 16.11.17
Sumo Deadlift 3-3-3 42-30-18 Reps for time of: Wall Ball shots 9/6 V-ups
WOD 15.11.17
Snatch Warm up 4X2 @60-70% With pause at knee. Drop and reset. Then 7×1 @82.5-92.5% 10 Rounds 4 Bar Muscle Ups 8 Burpees to 6″ Target 12 Dumbbell Overhead Squats (alternate arms each round)
WOD 14.11.17
Strict Chest to Bar Pull Ups 12×5 Rest as needed 3 Rounds 30 Air Squats 10 Hang Power Snatch 50/40 30 Air Squats 10 Hang Power Snatch 30 Air Squats Rest 3:00
WOD 13.11.17
Clean and Jerk 6×3 @72.5-77.5% AMRAP 10 Minutes Climb the Ladder 2 Overhead Squats 40/25 2 Handstand Push Ups 4/4, 6/6, 8/8, etc.
WOD 11.11.17
Every 2 Minutes, for 40 minutes (5 sets of each): Station 1- Deadlift x 4-6 reps Station 2- Push ups x Max Reps in 60 seconds Station 3- Alternating Reverse Lunges DBs x 20 reps Station 4- Overhead Press with DBs x 8-10 reps
WOD 10.11.17
Squat Clean Warm up: 4×2 @60-70% With pause at knee. Drop and reset. Then 7×1 @82.5-92.5% of your 1RM 3 Rounds 21 Burpees 21 Dumbbell Thrusters 20/15 Rest:60