WOD 09.11.17
Push Press 4×3 @85% 4 Rounds 9 Front Rack KB Lunge 24/16 15 Box Jump Overs 21 Pull Ups
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WOD 08.11.17
Back Squat Work up to a heavy single around 90% Then 5×3 @85% EMOM for 15 Minutes 20 Dumbbell Snatch 20/15 20 Alternating Pistols 40 Double Unders Alternate Movements On the Minute
WOD 07.11.17
AMRAP 25 Minutes 50 Air Squats 30 Hang Power Cleans 40/25 10 Strict Deficit Handstand Push-Ups 4/3″
WOD 06.11.17
Snatch 6×3 @72.5-77.5% Drop and Reset each rep. Focus on consistency throughout all reps and sets. AMRAP 12 Minutes 5 Deadlift 100/80 10 Bar Facing Burpees 15 Sit up
WOD 03.11.17
Back Squat Work up to a heavy single around 90% then 5×3 @82.5% of your 1RM 3 Rounds: AMRAP 4 Minutes 30 Wallballs 30/20lbs 15 Toes to Bar 20 Wallballs 10 Toes to Bar 10 Wallballs 5 Toes to Bar Rest 2:00 (If you finish start back at the top.)
WOD 02.11.17
Snatch Warm up 4×2 @60-70% With pause at knee. Drop and reset Then 7×1 @80-90% of your 1RM. 3 Rounds For Time: 10 Power Cleans 80/60 Run 400m
WOD 14.11.17
Find a 3RM Deadlift “Amanda” 9-7-5 Muscle Ups Squat Snatch 135/95lbs
WOD 11.09.17
Back Squat 5×5 @75% 4 Rounds: AMRAP 2 Minutes 20 Air Squat 20 Push ups Max Rep Clean and Jerk in remaining time 70/50 Rest :60
WOD 08.09.17
Back Squat 3×3 @87.5% 8’AMRAP 3 Power Clean 80/60 10 KB Swings 24/16
WOD 07.09.17
AMRAP 20 Minutes Run 400m 24 Wallballs 12 Handstand Push-Ups