WOD 16.11.17
Sumo Deadlift
3-3-3
42-30-18 Reps for time of:
Wall Ball shots 9/6
V-ups
WOD 15.11.17
Snatch
Warm up
4X2 @60-70%
With pause at knee.
Drop and reset.
Then
7×1 @82.5-92.5%
10 Rounds
4 Bar Muscle Ups
8 Burpees to 6″ Target
12 Dumbbell Overhead Squats (alternate arms each round)
WOD 14.11.17
Strict Chest to Bar Pull Ups
12×5
Rest as needed
3 Rounds
30 Air Squats
10 Hang Power Snatch 50/40
30 Air Squats
10 Hang Power Snatch
30 Air Squats
Rest 3:00
WOD 13.11.17
Clean and Jerk
6×3 @72.5-77.5%
AMRAP 10 Minutes
Climb the Ladder
2 Overhead Squats 40/25
2 Handstand Push Ups
4/4, 6/6, 8/8, etc.
WOD 11.11.17
Every 2 Minutes, for 40 minutes
(5 sets of each):
Station 1- Deadlift x 4-6 reps
Station 2- Push ups x Max Reps in 60 seconds
Station 3- Alternating Reverse Lunges DBs x 20 reps
Station 4- Overhead Press with DBs x 8-10 reps
WOD 10.11.17
Squat Clean
Warm up:
4×2 @60-70%
With pause at knee.
Drop and reset.
Then
7×1 @82.5-92.5% of your 1RM
3 Rounds
21 Burpees
21 Dumbbell Thrusters 20/15
Rest:60