WOD 27.12.17
Back Squat 5×5 @90% 5RM
For Time
50 Burpees
40 Chest to Bar
30 Deadlift 80/60
20 Muscle up
WOD 23.12.17
1 Set: False Grip Pull up Hangs 10 to 30 seconds
4 Set: 3 Ring Pull up at a slow speed (palms facing away from you)
4 Set: 5 Ring Dips (pause at top between reps)
5 Set: 5 Baby Muscle up at a slow speed
10 Round
30 Double Unders
2 Strict Muscle up
WOD 22.12.17
Squat Clean 4×5 @65-70%
AMRAP 15 Minutes
10 Burpee
10 Wall Ball
10 Alternating Pistols
10 Burpee
10 Wall Ball
20 Alternating Pistols
10 Burpee
10 Wall Ball
30 Alternating Pistols
etc…
WOD 21.12.17
4 Round for Time
400m Run
30 Push Press 30/15
20 Jumping Chest to Bar Pull up
WOD 20.12.17
EMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM
Squat Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat
4 Round For Time
12 Box Jump
12 Deadlift 80/60
WOD 12.12.17
5 RM Back Squat
3 Round
30 DU
5 MU
30 Dumbbell Snatch
5 Shoulder to Overhead 80/60