WOD 22.12.14
STRENGTH
Shoulder press
1 RM
METCON
1o Rounds for time:
5 Pull ups
15 Front squats
WOD 20.12.14
METCON
20′ AMRAP
1,2,3,4…ecc.
Box jumps
Sit ups
Push ups
Kb swings
WOD 19.12.14
STRENGTH
Deadlift
1-1-1-1-1
METCON
8′ AMRAP
10 Push press
20 Air squats
WOD 18.12.14
STRENGTH
Clean & Jerk
3-3-3
METCON
7 Rounds for time:
12 T2B
24 Push ups
48 Double unders
2’AMRAP
Burpees
WOD 17.12.14
STRENGTH
Front squat
3-3-3-3-3
METCON
10′ AMRAP
6 Cleans
9 Wall Balls
12 Sit ups
WOD 16.12.14
STRENGTH
Snatch
4-4-4-4-4
METCON
For time:
21-15-9
Kb swings
Pull ups