WOD 21.05.15
Back squat
3-3-3-3-3 @ 80 %
Snatch
1-1-1-1-1
8′ AMRAP
5 Wall ball
10 Overhead plate lunges
2 Power clean
WOD 20.05.15
Run
8 x 200 mt.
rest 45” seconds between intervals.
10′ AMRAP
Push press
T2B
do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.
WOD 19.05.15
Push jerk
5 x 4 @ 75 %
15′ AMRAP
15 Kb swings
10 Pull ups
15 Sit ups
10 Push ups
WOD 18.05.15
Deadlift
1 RM
4 Rounds for time:
30 Air squats
5 Deadlifts
20 Box jumps
5 Burpees
WOD 16.05.15
3 Rounds for time:
15 Shoulder press
25 Squats
rest 2′
21-15-9
Wall ball
K2E
rest 2′
EMOM 10′
odd: 15 Sit ups
even: 30” Plank
WOD 15.05.15
Clean & Jerk
1-1-1-1-1 @ 90 %
7 Rounds for time:
Buy in 50 D.U.
10 Push press
10 Pull ups
Buy Out 50 Sit ups