WOD 16.11.16
Deadlift
2-2-2-2
For time, with a partner, relay through each movement:
50 Double unders
25 Double KB or DB front rack lunge
40 Double unders
20 Lunges
30 Double unders
15 Lunges
20 Double unders
10 Lunges
10 Double unders
5 Lunges
While your partner goes, hold a static plank.
WOD 15.11.16
AMRAP 6
30 Burpees
Remainder of time
20 KB swings 24/16
20 Wall balls
Overhead Squat
3×5, Ascending
Snatch Balance
3×3, Ascending
Hang Squat
3×1, Ascending
14.11.16
TEMPO FRONT SQUAT
2-2-2-2-2-2
3 Second pause in bottom. Ascending
10 rounds
7 Power Snatch 40/30
7 Box jump
WOD 12.11.16
“Wilmot”
Six rounds for time of:
50 Squats
25 Ring dips
Pre-teen:
3 rounds of
6 push press
12 burpees
40 jump rope singles
Kids:
3 rounds of
6 push press
6 burpees
6 tuck jumps
WOD 11.11.16
“Riley”
1,5 Mile Run
150 Burpees
1,5 Mile Run
WOD 10.11.16
0:00 to 8:00
15 Thrusters 50/30
90 DU
12 Thrusters
60 DU
9 Thrusters
30 DU
4 Minute Rest Before:
12:00 until 20:00
21-15-9 [8 Min Cap]
Front Squat 50/30
Toe to Bar
