WOD 08.07.16
Split Jerk, From Rack
6×2, Ascending
Run 1K
30 Handstand push-ups
50 Front squats 50/30
WOD 07.07.16
Deadlift
2 RM
AMRAP 10
30 Double Unders
7 Box Jumps
12 DB Snatch
WOD 06.07.16
“Angie”
100 Pull-ups
100 Push-ups
100 Sit ups
100 Squats
WOD 05.07.16
Back Squat
3×10,
Across with a challenging weight or Ascending to something tough, challenge yourself or 3 sets of 10.
3 rounds for time:
15 Burpees to a target
9 Squat clean 30/20
Rest 2 min
3 rounds for time:
12 Burpees onto plate
12 Power clean 40/30
Rest 2 min
3 rounds for time:
9 Bar Facing Burpee
15 Hang power clean 50/40
WOD 04.07.16
Power Snatch
2-2-2-2-2
3 rounds
15 Pistols, left leg
10 Knees to elbows
15 Pistols, right leg
20 Push-ups
WOD 02.07.16
Back Squat
5RM
21-15-9
Deadlift 100/70
Ring Dip
WOD 01.07.16
7 Rounds
7 Burpee Box Jump
28 Double Under
5 Rounds (not for Time)
10 Strict Pull Up
10 Evil Wheel
Cash out
800m Run
WOD 30.06.16
Clean and Jerk
1RM
5 Rounds
15 Wall Ball
15 Power Clean
WOD 29.06.16
30′ EMOM
1 Min 2 Hang Power Snatch, Ascending
1 Min 3 Muscle Up [3 to 6 Ring Dips AND 3 to 6 Chest to Bar Pull Up]
1 Min 20 Sit Ups
If you fail a snatch finish the E.M.O.M at 85% of your best.
WOD 28.06.16
5 Rounds
2+2 Turkish Get Up
30s L-Sit Hold
AMRAP 18
3 Front Squat @ 75% [Floor]
400m Run
12 Walking Lunge
