WOD 05.02.16
Front Squat
Build to heavy set of 3 reps
5 RFT
21 Sit Ups
15 Hang Power Clean (40/30)
9 Pull Ups
Advanced: DB Sit Ups, 50/40, C2B Pull Ups
WOD 04.02.16
Heavy KB Swing
12-12-12-12-12-12
Increase weight each set
15′ AMRAP
12 Air Squat
9 Shoulder to Overhead (40/30)
6 T2B
WOD 03.02.16
Practice for 20 minutes
Kipping Pull Up
Bar Muscle Up
Squat Pistol
4 RFT
400 mt Run
15 Deadlifts (BW or 50% 1RM)
15 Push Ups
WOD 02.02.16
Push Press
Build to heavy set of 4 reps
6 RFT
25 Double Unders
10 Thrusters (35/25)
10 V Ups
WOD 01.02.16
Power Clean
Build to 1RM for the day
8′ AMRAP
5 Single Arm DB Power Snatch Per Arm
5 Burpees Box Jumps
WOD 30.01.16
Front squat unto a heavy single for the day
then 5 x 1@90%
*After each set do 30 jumping lunges*
Tabata Sit Ups
1Minuto Rest
Tabata Push Ups
AMRAP 7
3 Clusters@50/30
3 t2b
6 + 6
9 + 9 etc