WOD 21.11.15
“Lumberjack 20”
20 Deadlifts 125/85kg
Run 400m
20 KB swings 24/16kg
Run 400m
20 Overhead Squats 50/30kg
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans 20/10kg
Run 400m
WOD 20.11.15
Core:
30 second Plank
60 Sit-ups
40 Leg Raises
30 Double Crunches
20 Pushups
10 Hollow Rocks
30 second Plank
3RFT
8 Power Clean (60/40kg)
16 TTB
8 Push Jerks (60/40kg)
16 Burpees
WOD 19.11.15
Back squat
3-3-3 @ 85%
5 sets of the following pulling complex: 5 Bar MU + 7 C2B + 9 Pull ups – goal is to complete the entire set without coming off the bar. Unlimited rest between sets.
“Jeremy”
AMRAP 4:
5 Hang Squat Snatch,
10 Lateral Burpees
“Beau”
AMRAP 4:
15 Box Jump Overs
30 Wall balls
WOD 18.11.15
Shoulder press
3-3-3-3-3 @ 80%
5 RFT
15 Right Arm Dumbbell Snatches
15 Sit-ups
15 Left Arm Dumbbell Snatches
15 D.U.
WOD 17.11.15
Deadlift
4-4-4-4-4 @ 75%
9′ AMRAP
21 Squats
15 KB swings
9 C2B
WOD 16.11.15
Clean & Jerk
1 RM
For 24 min
1 Run 800m
7 Push Press 60/40 kg