WOD 01.04.15
Overhead squat
3-3-3-3-3
12′ AMRAP
4 Handstand push ups
7 Strict pull ups
20 Kb swings
WOD 31.03.15
For Time:
100 D.U.
100 Push ups
150 Sit ups
200 Squats
100 D.U.
WOD 30.03.15
Back squat
1 RM
10′ EMOM
7 Thrusters
T2B
athlete will complete 7 thrusters at the beginning of each minute and use any remaining time to complete as many T2B as possible. Score is total T2B.
WOD 28.03.15
For max reps
Tabata Deadlift
rest 4 minutes
Tabata Push Press
rest 4 minutes
Tabata Box jump
WOD 27.03.15
Push press
1-1-1-1-1 @ 90 %
15′ Time cap
Burpees
SDHP
add 1 rep to all movements each successive round, continue until failure or time elapses
WOD 26.03.15
Deadlift
3-3-3 @ 85 %
4 Rounds for time:
10 Ring dips
20 Kb swings
30 Sit ups
WOD 25.03.15
Clean & jerk
3-3-3-3-3 @ 80 %
7′ AMRAP
8 Thrusters
9 Box Jumps
Tabata Push ups
WOD 24.03.15
Front squat
4-4-4-4-4 @ 75 %
10′ AMRAP
2 Clean
10 Overhead bumper plate lunges
WOD 23.03.15
Snatch
1 RM
20′ AMRAP
5 inverted Burpees
10 Pull ups
15 Squats
WOD 21.03.15
Bench press
5-5-3-3-1-1
10 Rounds for time
10 Front squats
5 Burpees