WOD 7.10.15
Deadlifts
3-3-3-3-3@80%
4 RFT
5 HSPU
10 T2B
200 mt Run
WOD 6.10.15
Clean& jerk
4-4-4-4-4@75%
3 x Max Rep Ring Muscle ups
5 RFT
10 Thrusters
20 V ups
WOD 5.10.15
Front squat
1 RM
10′ AMRAP
2 Ground to overhead
10 KB swings
20 Jumping lunges
10 Push ups
WOD 3.10.15
Patner WOD
Max rounds in 20 minutes
Each athlete must complete the
movement before advancing to next
station
15 Wall ball
15 Box jumps
12 Pull-ups
10 Burpees
10 Knees to elbows
WOD 2.10.15
Snatch
1-1-1-1-1@90%
For 14 min
12 Push Press 43/29 kg
8 Burpees
5 RFT
10 Sit ups
20 Flutter kick
30′ Plank
WOD 1.10.15
Back squat
3-3-3@85%
3 RFT
4 Legless Rope Climbs
Rest 4 mins
3 RFT
10 Box jump
10 SDHP 40/20kg