WOD 5.05.17
High Catch Power Snatch
5×3
5 Rounds:
21 Front Squats 50/35
15 kb Swings 24/16
WOD 4.05.17
Back Squat
5×3 @70-80%
AMRAP 10 Minutes:
1 km Run
30 Deadlift 80/60
Max Bar Facing Burpees in remaining time.
WOD 3.05.17
Squat Clean 6×2
Perfect reps only
Double can be successfully done between 60 and 95%.
5 Rounds:
20 Wallballs 9/6
5 Muscle Ups
Rest :60
WOD 2.05.17
Split Jerk 6×2
Perfect reps only
Double can be successfully done between 60 and 95%
6 Rounds:
4 Squat Cleans 80/60
12 Box Jump
12 Toes to Bar
WOD 28.04.17
5 rounds
10x Box Dips
10x Burpees
10x Push-ups
10x Mountain climbers
10x Sit-ups
10x Prisoner squats
WOD 27.04.17
Push Press
6 Heavy
90% X 6
12′ AMRAP
21 Sit Ups
18 kb Swings
15 Wall ball
12 DB Snatch
WOD 26.04.17
Power clean
4 Heavy
90% X 4
3 Rounds for time
21 pull ups
15 handstand Push ups
9 Thrusters 40/30
WOD 24.04.17
Back Squat
6 Heavy
95% x 6
90% x 6
15′ EMOM
5 Deadlifts 80/60
15 T2B
WOD 22.04.17
CLEAN & JERK
3RM
90% x 3
4 Rounds for time:
400 Meter Run 15 KB Front Rack Lunges
15 Burpees
WOD 21.04.17
POWER SNATCH
5RM
95% x 5
90% x 5
Complete 5 rounds:
30”Front Squat @BW max reps
Rest 30”
30” Box Jumps max reps
Rest 30”
30” DU max reps
Rest 30”
