WOD 13.01.16
A. Build to a heavy tripe push jerk
B. AMRAP 15
40 pull ups
30 STOH 50/30
30 pull ups
30 stoh@60/40
20 pull ups
30 STOH@70/55
10 pull ups
Max STOH@80/60
WOD 12.01.16
A. EMOM 10
5 power clean + 3 push jerks
B. EMOM 16
1 – 20 sit ups
2 – 10 burpee + 10 KB swings
WOD 11.01.16
A. front squat up to a heavy set of 3 for the day
B. then 3 x 10@70% of heavy 3
C . AMRAP 8
9 thrusters@42/30
12 C2B
15 Box Jump
WOD 9.01.16
A. Build to a heavy single power snatch
Then 5 x 1@90%
5 x 2@80%
B. 3 rounds for time
21 T2B
15 Clusters@50/35
9 HSPU
WOD 8.01.16
In teams of 2 complete the following
Run 1600 mt
150 burpee box overs
150 Kb Swings@24/16
150 K2E
150 Air squats
WOD 7.01.16
A. Build to a heavy set of the complex
1 push press
1 push jerk
1 split jerk
B. 13.2 AMRAP 10
5 stoh@52/35 kg
10 deadlift
15 box jumps