WOD 30.11.15
Snatch
1 RM
7 RFT
21-18-15-12-9-6-3
Sumo deadlift high-pull
Pull ups
WOD 27.11.15
100 Sit-ups for time:
At the top of each minute stop and do 4 push-ups
Nasty Girls
50 Air Squats
7 Muscle-ups
10 Power Cleans, 60/40kg
3 Rounds For Time.
WOD 26.11.15
Push press
3-3-3@85%
5 rounds
6 Weighted Dips
8 Burpees
10 KB swings
WOD 25.11.15
For time
90 Double unders
75 Lunges
60 Push-ups
45 Knees to elbows
30 Box jumps
15 Handstand push-ups
WOD 24.11.15
Clean & jerk
4-4-4-4@75%
4 rounds
Max rounds in 3 minutes of
3 Deadlifts
6 Push-ups
9 Squats
Rest 1 minute after completion
WOD 23.11.15
Front squat
1RM
5 rounds
6-5-4-3-2x Thruster (60/40kg)
15x KB swings (24/16kg)