29.01.16
Deadlift
5-5-5-5-5
Increse weight each set
4 RFT
15 KB Swings (24/16)
12 Burpees
9 Pull Ups
WOD 28.01.16
Shoulder Press + Push Press + Push Jerk
1+2+3
Build to heavy set
20′ AMRAP
7 Hang Power Clean (40/30)
11 Wall Ball
15 Sit Ups
WOD 27.01.16
Back Squat
1-1-1-1-1-1
Build to 1 Rep Max
10′ AMRAP
10 Deadlifts (50/35)
8 T2B
6 Push Press (50/35)
WOD 26.01.16
Practice for 20 minutes:
D.U.
Handstand
5 RFT
6 Box Jumps
6 Hang Squat Cleans (40/30)
9 Pull Ups
9 Shoulder to Overhead (40/30)
WOD 25.01.16
Hang Snatch
2-2-2-2-2-2
Build to heavy set of 2 reps – with good form
6 RFT
12 KB swings (24/16)
12 Alternating Overhead Plate Lunges (20/10)
12 Burpees
WOD 23.01.16
Run 5 Km