WOD 14.04.16
Deadlift
3-3-3@85%
Max rounds in 20 minutes
400 mt Run
5x Pull-ups
10x KB swings
20x Sit-ups
WOD 13.04.16
Clean&Jerk
70% x 3, 75% x 3, 80% x 3, 3RM
Max rounds in 20 minutes
5 Burpees
7 Ring push-ups
9 Front squat (30/20)
WOD 12.04.16
Back Squat
3-3-3@85%
For time
20 Wall ball (9/6)
15 Overhead squat (40/30)
10 x/arm DB hang snatch (20/10)
9 Handstand push-ups
9 Bar muscle-ups
90 Double-unders
9 Burpee to 10′ high target (8′ for girls)
9 Ground to overhead (50/30)
WOD 11.04.16
Snatch
70% x 3, 75% x 3, 80% x 3, 3RM
Every minute on the minute for 12 minutes
1x Deadlift
3x Burpees
5x KB swings
WOD 09.04.16
Team WOD
3 players (partition work as desired)
Run 400m (entire team)
150x Box jumps
75x Push press
125x Squats
150x Overhead walking lunge steps
Run 400m (entire team)
WOD 08.04.16
Push Press
3-3-3-3-3@80%
10 RFT
3 Snatch (50/30)
10 Wall Ball (9/6)
