WOD 01.12.17
Sumo Deadlift
9-9-9
3′ AMRAP
75 SU
21 Alternating DB Power Snatch
1′ Rest
3′ AMRAP
50 Air Squat
15 A. KB Swings 16/12
1′ Rest
3′ AMRAP
25 Burpees HR
9 MB Cleans
WOD 30.11.17
Split Jerk
8×1 @80-90%
5 Round
AMRAP 2 Minutes
10 Clean and Jerk
Max Push ups in remaining time
Rest 2:00
C&J Weights:
R1 60/35
R2 70/45
R3 80/55
R4 90/65
R5 100/75
WOD 29.11.17
Snatch
7×1 @90%
AMRAP 10:00
12 Lateral Burpees
9 Sumo DLHP
6 Muscle ups
WOD 28.11.17
Front Squats
1-1-1-1-1-1-1
90%+ 1RM
3 Round
20 Dumbbell Overhead Lunge 25/15
15 Box Jumps
21 Deadlifts 100/70
Rest: 90″
WOD 27.11.17
Clean and Jerk
6×3 @75-80%
For Time
80 Alternating Pistol
60 Single Arm Push Press @25/15
40 Ring Dip
Share the single arm work evenly on both sides. Switch every 10 or 15 reps
WOD 24.11.17
Sumo Deadlift
6-6-6
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do kb Swings 24/16
Rest 1 minute
From 4:00-7:00, run 400 meters then do clean and jerks 50/30
Rest 1 minute
From 8:00-11:00, run 400 meters then do Burpees
Rest 1 minute
From 12:00-15:00, run 400 meters then do clean and jerks 50/30