WOD 09.01.17
CLEAN + FRONT SQUAT + 2 JERK
1RM/85% x 1
12 AMRAP
21 Thruster 40/30
21 Burpees
WOD 05.01.17
FRONT SQUAT
3RM/95% x 3/90% x 3
5 x Max Strict Ring Dips
Scaled/Band/Box 5 x 1-5 reps
8 Rounds For Time
10 Wall Balls
10 Push ups
WOD 04.01.17
Push Press
3 RM/90% x 3
9 RFT
7 Squat Cleans 60/40
7 Box Jumps
WOD 03.01.17
Power Clean
1 RM
For time
50 Overhead Squat 40/30
50 Kb Swings 24/16
50 Burpees
WOD 02.01.17
Power Snatch
1 RM
15′ AMRAP
15 Air Squats
15 Pull ups
15 Push ups
WOD 30.12.16
Push press + push jerk
5×1+2, Across
3 rounds:
10 Snatch 60/40
15 Front squat 60/40
30 Double unders
WOD 29.12.16
10 sets of:
3 Strict muscle up
Or
3 to 6 Strict chin up + ME L-sit hold [Hollow Hold]
Rest 1 min between sets
2 rounds
24 Sit ups
24 Alternating DB snatch
24 SDHP
WOD 28.12.16
4 rounds:
5 min AMRAP:
10 Burpee
5 Squat clean to thruster
No rest between AMRAPs
Each round, ascend the ladder below.
Ladders:
Option 1: 30, 40, 50, 60
Option 2: 20, 30, 40, 50
Option 3: 15, 25, 35, 45
WOD 27.12.16
Deadlift
5RM
21-15-9
Toe to Bar
Power snatch 50/30
Static Plank
2xME
WOD 22.12.16
Back Squat
3 RM
23 AMRAP
9 Chest to Bar Pullups
15 Power Cleans 60/40
21 Squats
