WOD 14.03.16
Clean&jerk
1RM
16.3
WOD 12.03.16
For time
100x Jump rope singles
30x Squats
30x Reverse lunges
30x Push-ups
30x KB swings
30x Wall ball
30x Push press
30x Burpees
30x Dips
100x Flutter kicks
WOD 11.03.16
Front Squat
1-1-1-1-1@90%
EMOMx16
4 rounds of:
Minute 1: 10/15 Burpees
Minute 2: 10/15 Kb Swings(24/16)
Minute 3: 10/15 SDHP(30/20)
Minute 4: 10/15 Push Press(30/20)
WOD 10.03.16
Snatch
3-3-3@85%
Max rounds in 10 minutes
3 Deadlift (60/40)
10 Power clean (60/40)
22 Wall ball (9/6)
WOD 09.03.16
Back Squat
3-3-3-3-3@80%
3 Rds:
5 MU
10 Power Snatch (60/40)
25 Box Jumps
WOD 08.03.16
Push Press
4-4-4-4-4@75%
“Cindy”
20′ AMRAP
5 Pull Ups
10 Push Ups
15 Squats