WOD 20.02.16
Three sets of:
Strict Pull-Ups x Max Reps
Rest 45 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 45 seconds
Hollow Rocks or Holds x 45 seconds
Rest 45 seconds
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Run 800 mt
30 Push-Ups
WOD 19.02.16
Deadlifts
Build to heavy set of 5 reps
5 Total Rounds:
3′ AMRAP
3 Burpees
3 Hang Power Snatch (30/20)
6 Alternating Front Rack Lunges (30/20)
Rest 1′ between rounds
WOD 18.02.16
Push Press + Push Jerk
Build to heavy set of 2 + 2
3 RFT
20 Wall Balls (9/6)
20 Kb Swings (24/16)
20 Box Jumps
WOD 17.02.16
Front Squat
Build to heavy set of 2 reps
15′ AMRAP
7 Deadlifts (50% of 1RM)
7 Lateral Burpees
7 V-Ups
WOD 16.02.16
Bench Press
7-5-3-5-3
Weighted Pull Up
7-5-3-5-3
4 RFT
9 Power Clean + Jerk (40/30)
9 Pull Ups
18 Air Squat
WOD 15.02.16
Hang Power Clean
Building to heavy set of 4 reps
8′ AMRAP
8 T2B
8 Push Press
Then:
10-9-8-7-6-5-4-3-2-1 reps For Time:
Push Ups
Goblet Squats