WOD 13.11.15
For Time
13 Clean and Jerk 50/30 kg
13 Front Squat 50/30 kg
13 Burpees
13 Muscle Up
13 Wall Ball 9/6 kg
13 Sumo Deadlift High Pull 50/30 kg
13 Dips
13 Deadlift 50/30 kg
13 Air Squat
WOD 12.11.15
Snatch
3-3-3 @ 85%
Tabata
Thruster 40/30 kg
Tabata
Push Jerk 40/30 Kg
WOD 11.11.15
Back squat
3-3-3-3-3 @ 80%
3 RFT
50-35-20
Push-ups
Pull-ups
D.U.
WOD 10.11.15
Push press
4-4-4-4-4 @ 75%
6 rounds for time
20 KB Swing
10 Box Jump
15 Air Squat
WOD 9.11.15
12 min EMOM (every minute on the minute)
3 Deadlifts (70% 1RM)
4 Weighted Dips
1st minute: Partner A completes 3 Deadlifts (70% 1RM) while Partner B completes 4 Weighted Dips.
Then swap for the second minute, etc.
WOD 6.11.15
AMRAP 4 minutes
5 V-Ups
5 Double Crunches
5 Hollow Rocks
15 Sit ups
5 RFT
25-20-15-10-5
Push press (30/20kg)
Weighted barbell lunges (30/20kg)
Burpees