WOD 02.11.16
Snatch
5-3-1
7′ AMRAP
7 Overhead Squats 50/40
7 Box Jumps
7 Toes to Bar
WOD 31.10.16
Front Squat, From the Ground
3-3-3-3-3
Alternating with a partner, complete rounds for 30 minutes of:
5 pull-ups
10 push-ups
15 squats
20 Burpees
Score is Max numbers of Burpees
WOD 28.10.16
Practice M.U.
3 rounds:
10 Shoulder to overhead 60/40
10 Muscle ups
WOD 27.10.16
Power clean
3-3-3-3-3
4 rounds, for max reps:
1 min at each station:
Double KB Front Rack lunges
Double unders
V-ups
Kids
w/up 3 rounds of: 2 cartwheels, 5 squats, 5 sit-ups, 5 pull-ups.
Skill: Handstands
WOD AMRAP 8
2 wall walks
5 hanging leg raises
6 box jumps
WOD 26.10.16
2 rounds:
90s Team plank
Entire class has to plank. When someone breaks, everyone has to do 5 burpees.
Back Squat
3-3-3-3-3 @ 85% of 3RM
5 rounds for time:
10 Box jump overs
20 Wall ball
WOD 25.10.16
3 sets of 20-30s headstand hold
2 sets of 20-30s wall facing handstand
2 sets of 20-30s kick up to handstand on wall
Work on coming off the wall with control
2-3 Attempts at Handstand holds/walking with a spotter
“Diane”
21-15-9
Deadlift 225/155
Handstand push-ups
