WOD 22.12.15
Back squat
4-4-4-4-4@75%
Fran
21-15-9
Thrusters
Pull ups
WOD 21.12.15
Bench press
1RM
12′ EMOTM
2 Power Snatch (50/30kg)
2 Pistol
2 V-Ups
WOD 19.12.15
For Time
21 – 18 – 15 – 12 – 9 – 6 – 3
Ring Dip
3 – 6 – 9 – 12 – 15 – 18 – 21
Overhead squats (30/20kg)
WOD 18.12.15
2 Rounds for max reps
1 min. bicycle cruches
1 min. flutter kicks
1 min. situps
7 RFT
4 Squat cleans (60/40kg)
8 Box jumps
WOD 17.12.15
5 rounds of:
:20 max unbroken strict C2B + max Strict Pull ups
1 minute rest between rounds.
The idea is to do as many unbroken strict C2B as possible. Then use the remaining time in the :20 to get as many strict pull ups as you can (these do not need to be unbroken).
18-15-12-9-6-3
KB swings
Deadlifts
WOD 16.12.15
Front squat
3-3-3-3-3@80%
17′ AMRAP
5 Burpees
10 Wall ball (9/6kg)
15 HR push ups