WOD 21.04.15
Deadlift
4-4-4-4-4 @ 75 %
10′ time cap
10 Squat clean (30/20kg)
10 Ring dips
10 Squat clean (40/30kg)
10 Ring dips
10 Squat clean (50/40kg)
Max reps of Strict pull ups
WOD 20.04.15
Clean & Jerk
1 RM
15′ AMRAP
10 Shoulder to overhead
10 Sit ups
10 Burpees
WOD 18.04.15
IN TEAM OF 3
15′ AMRAP
Handstand push ups
Cleans
Wall balls
In Team of 3 complete each exercise starting at 2 reps and increating by 2 reps each round for 15 minutes.
WOD 17.04.15
12′ AMRAP
10 Box jumps
5-10-15-20… Push ups
continue adding 5 reps the push ups each successive round until failure or time expires.
WOD 16.04.15
Snatch
3-3-3 @ 85 %
For Time
34 Burpees
34 Push jerk
34 Sit ups
34 Deadlifts
34 Clean
34 Pull ups
34 Kb swings
34 K2E
WOD 15.04.15
Back squat
3-3-3-3-3 @ 80 %
6 Rounds for time
30 Lunges
4 Muscle ups