WOD 22.01.16
Deadlift
1-1-1-1-1
Build to 1 Rep Max
21-15-9
Push press
Goblet squats
Pull ups
WOD 21.01.16
Push jerk
3-3-3-3-3
13′ AMRAP
5 single arm DB power snatch per arm
5 Burpees
10 T2B
WOD 20.01.16
Practice for 20 minutes
T2B
Ring MU
5 RFT
25 Push ups
25 KB Swings (24/16kg)
25 Sit ups
25 Air Squats
WOD 19.01.16
A. 10 minute EMOM (Each Minute On a Minute)
5 Overhead squat
3 – 7 Toes to bar
B. 10 minute EMOM (Each Minute On a Minute)
5 Power snatch
20 Double unders
C. 5 Rounds for time
18 Wall ball
12 Deadlift
WOD 18.01.16
A. Backsquat, build to a heavy set of 5
B. then 3 x 10@75% of heavy 5
C. 3 rounds for time
10 Power cleans@60/40
15 Burpee
50 DU
WOD 16.01.16
A. Front squat + Thruster
1 + 1
build to heavy set
B. For time
10-9-8-7-6-5-4-3-2-1
Power clean (40/30kg)
Box jumps