14.11.16
TEMPO FRONT SQUAT
2-2-2-2-2-2
3 Second pause in bottom. Ascending
10 rounds
7 Power Snatch 40/30
7 Box jump
WOD 12.11.16
“Wilmot”
Six rounds for time of:
50 Squats
25 Ring dips
Pre-teen:
3 rounds of
6 push press
12 burpees
40 jump rope singles
Kids:
3 rounds of
6 push press
6 burpees
6 tuck jumps
WOD 11.11.16
“Riley”
1,5 Mile Run
150 Burpees
1,5 Mile Run
WOD 10.11.16
0:00 to 8:00
15 Thrusters 50/30
90 DU
12 Thrusters
60 DU
9 Thrusters
30 DU
4 Minute Rest Before:
12:00 until 20:00
21-15-9 [8 Min Cap]
Front Squat 50/30
Toe to Bar
WOD 09.11.16
3 Rounds
5 Bar Muscle Up [Jumping Bar Muscle up; Chest to Bar; Strict Pull Up; Ring Row]
10 Power Clean 60/40
20 Box Jump
10 C2B Pull Up [Kipping Pull Up; Ring Row with Feet Further Back]
5 Power Snatch 60/40
WOD 08.11.16
Back Squat
5 RM
4 Rounds
10 Pistols
20 Sit Ups
30 Push Ups
Every Minute Perform 5 Med-Ball Cleans
WOD 07.11.16
PUSH PRESS
5 heavy sets of 5, from the rack
50 Hang Power Clean 60/40
Rest 5 Minutes
50 Burpee to a Target
WOD 05.11.16
10 EMOM: Across
Power Clean + Hang Squat Clean + Jerk
Should be done at 80% or Lower.
In Partners complete as many rounds as possible in 20 minutes of:
5 clean and jerks 60/40
10 toes-to-bars
*1 person does full round, before tagging in partner.
WOD 04.11.16
Front Squat
2-2-2-2
10 Rounds
7 Sumo Deadlift High Pull 40/30
7 Front Squat 40/30
7 Push Jerks 40/30
WOD 03.11.16
20 Thrusters 30/20
Rest 3 Min
15 Thrusters 40/30
Rest 3 Min
9 Thrusters 50/40
EMOMx5:
12 Hang Power Cleans 50/30
Directly into:
EMOMx5:
12 KB Swings
Directly into:
EMOMx5:
12 V-ups
Directly into:
3RFT:
21-15-9
Burpees
Wallballs
Kids
AMRAP 8 of
4 push-ups
8 squats
12 mountain climbers
