WOD 14.04.15
Push press
4-4-4-4-4 @ 75 %
10′ AMRAP
12 Kb swings
9 Thrusters
7 Lateral burpees
WOD 13.04.15
Deadlift
1 RM
For Time:
800 mt Run
21 Pull ups
21 Goblet squats
400 mt Run
15 Pull ups
15 Goblet squats
200 mt Run
9 Pull ups
9 Goblet squats
WOD 11.04.15
”Elizabeth”
21-15-9
Clean (135/95)
Ring dips
Then…
10′ EMOM
6 Back extension
2 Pistols each side
5 V-ups
WOD 10.04.15
Clean & Jerk
1-1-1-1-1 @ 90 %
5 Rounds for time:
20 Deadlifts
40 D.U.
WOD 09.04.15
Front squat
3-3-3-3-3 @ 85 %
10′ EMOM
odd: 15 Push ups
even: 15 Kb swings
3′ AMRAP T2B
WOD 08.04.15
Snatch
3-3-3-3-3 @ 80 %
20′ AMRAP
5 Burpees
7 Front squat
9 Sit ups
WOD 07.04.15
Back squat
4-4-4-4-4 @ 75 %
12′ AMRAP
9 Box jumps
7 Push press
4 SDHP
WOD 04.04.15
6 Km Run
WOD 03.04.15
Front squat
3-3-3-3-3 @ 80 %
Max round in 12 minutes
5 Cleans
1-3-5-7.., Wall ball
continue adding 2 reps to the wall balls each successive round until failure or time expires.
WOD 02.04.15
Clean & Jerk
3-3-3 @ 85 %
9′ AMRAP
3 Push press
6 Kb swings
3 Push press
9 Kb swings
3 Push press
12 Kb swings
6 Push press
15 Kb swings
6 Push press
18 Kb swings
6 Push press
21 Kb swings
etc., following some pattern