WOD 12.02.16
Practice for 20 minutes:
Handstand Push ups (wall walks/kick Ups)
20′ AMRAP
12 Alternating Front Rack Lunges (35/25)
8 Burpees
4 Strict Pull Ups
WOD 11.02.16
Overhead Squat
Building to heavy set of 5 reps
4 RFT
10 Ring Dips
5 Shoulder to Overhead (40/30)
10 Sit Ups
5 Squat Snatch (40/30)
WOD 10.02.16
Push Jerk
Building to heavy set of 2 reps
11′ AMRAP
14 Kb Swings
7 Box Jumps
WOD 09.02.16
Back Squat
Build to heavy set of 6 reps
6 RFT
21 Double Unders
14 Alternating Single Arm DB Power Snatch
7 Thrusters (40/30)
WOD 08.02.16
Deadlift
Build to heavy set of 3 reps
5 RFT
15 Air Squats
12 Push Ups
9 Power Clean (40/30)
Advanced: Hand release Push ups, (60/40)
WOD 06.02.16
Four sets of:
Medball Sit ups x 10 reps
Rest 45 seconds
Supine Ring Row x 10 reps
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
Three rounds for time of:
10 Goblet Squats
15 Box Jump
20 Alternating Reverse Lunges with Kettlebell