WOD 07.12.16
Deadlifts
5 RM
7 Rounds For Time
15 American KB Swings 24/16
15 Power Clean 40/30
15 Push ups
WOD 6.12.16
Back Squat
2 RM
7 Min AMRAP
3 Thruster 40/30
3 T2B
6 Thruster
6 T2B
Keep increasing by 3 up the ladder
WOD 5.12.16
PUSH PRESS
5RM
For Time
20 Box Jumps
30 PullUps
40 Wall Ball
100 Double Unders
WOD 03.12.16
Bench Press
3-3-3-3-3
7 rounds
3-6-9-12-15-18-21
Hang power clean
6-12-18-24-30-36-42
Sit-ups
WOD 2.12.16
6 Rounds
15 Overhead Squats 40/30
10 Burpees
5 Ring Muscle-ups [5 Strict Chin Up or 10 Ring Row]
WOD 01.12.16
Front Squat
5-5-3-3-1-1-1
AMRAP 6
6 Strict Handstand Push Up
60 Double Unders
WOD 30.11.16
For Time
5 Rounds
5 Pullups
10 Pushups
15 Air Squats
..then
4 Rounds
8 HSPU
15 KB Swings
..then
3 Rounds
15 Box Jumps
15 Knees to Elbow
..then
2 Rounds
20 Wall Balls
30 Situps
WOD 29.11.16
C&J
1 RM
CrossFit Open 12.3
18 Min AMRAP
15 Box Jump
12 Push Press
9 TTB
WOD 28.11.16
Snatch
1 RM
5 RFT
10 Deadlift 60/40
14 Burpee
20 KB Swings 24/16
WOD 26.11.16
E.M.O.M 12 – Alternating
1 Min: 30s Static Plank
1 Min: 30s Static RS Plank
1 Min: Static LS Plank
1 Min: 20 Alternating Reverse Lunge [10 Each side]
5 Rounds, Alternating:
ME Chest to Bar Pull Up [Scale to Pull Up, Jumping Pull Up, Banded Pull Up]
10 Step Front Rack Walking Lunge, Ascending in Weight
Rest as needed between sets. Both efforts should be your best.
