WOD 30.08.16
Overhead Squat
6×2, Ascending
For time:
400 mt Run
25 Thrusters 40/30
20 Bar facing burpees
Rest 5 min*
400 mt Run
25 Thrusters 40/30
20 Bar facing burpees
WOD 29.08.16
EMOM 20; Alternating
1 Min: 1 Snatch + 1 OHS
1 Min: 7 Box Jump
3 Rounds:
10 Front Squat
10 Strict PullUps
WOD 05.08.16
Push Press
2-2-2-2-2
Starting at 85% and wonking up
“FAT Amy”
(disclaimer – with no particular Amy in mind)
50 Air Squats
10 Burpees
40 Sit ups
10 Burpees
30 Walking Lunges
10 Burpees
20 Push ups
10 Burpees
20 Push ups
10 Burpees
30 Walking Lunges
10 Burpees
40 Sit ups
10 Burpees
50 Squats
WOD 03.08.16
Run 1600 mt
50 Push Ups
50 Sit Ups
50 Squats
50 Double Unders
Run 1600 mt
WOD 01.08.16
Thruster
3 RM
6 Rounds for Time
30 DU
15 Power Snatch 35/25
WOD 29.07.16
5 Rounds
1 Min: 5 Back Squat @ 80% of 5RM
1 Min: 10 DB Thruster
1 Min: Rest
For time
75 Bar Facing Burpees
WOD 28.07.16
Snatch
5×1 @ 80%
5 Rounds
400m Run
20 Sit Up
10 Deadlift 100/70
WOD 27.07.16
3 Rounds [10 Min T.L]
5 Muscle-Ups [10 Ring Row or 10 STRICT Chin Up]
10 Squat Cleans 60/40
20 Box Jumps
rest 5 Minutes
3 Rounds [10 Min T.L]
21 Wall Ball
15 Toes-to-Bar
9 Power Snatch 50/30
WOD 26.07.16
2 Push Press + 1 Push Jerk
7 Sets, Ascending
100 Double Unders
75 KB Swings 24/16
50 Ring Dips
75 KB Swings 24/16
100 Double Unders
WOD 25.07.16
Front Squat
4×2 @ 90% of 1RM
6 Rounds
8 C2B Pull Up
15 mt Walking Lunge
