WOD 5.11.15
4 Rounds
11 Wall Crawl
11 Toe 2 Bar
11 Forward Roll
WOD 4.11.15
EMOMx10:
Odd: 3 Squat Clean and Jerks – you choose the weight
Even: 3 Squat Snatches – you choose the weight
set up 2 bars and alternate every minute
10′ AMRAP
20 Push ups
20 KB swings
80 D.U.
WOD 3.11.15
Back squat
4-4-4-4-4@75%
5 RFT
20 Front Squats (40/30kg)
10 Pull ups
WOD 2.11.15
Shoulder press
1 RM
For time
Run 800m
30 Back extensions
30 Sit-ups
30 Burpees
30 Knees to elbows
30 Box jumps
30 Push-ups
WOD 30.10.15
4 Rounds for max reps of:
1 minute of Thrusters (30/20kg)
1 minute of KB swings
1 minute of Pull ups
1 minute Rest
Record scores for all 16 sets
WOD 29.10.15
Clean & Jerk
3-3-3@85%
Parner wod
16′ AMRAP
10 Deadlifts
20 Box jumps