WOD 15.12.14
STRENGTH
1 RM Back Squat
METCON
5 Rounds for time:
5 Burpees
10 Box Jumps
20 Push ups
30 Squats
40 Lunges
WOD 13.12.14
STRENGTH
Weigth pull up
5-5-5-5-5
METCON
15′ AMRAP
10 Goblet squats
10 Goblet step ups
10 Hand release push ups
10 Push press
WOD 12.12.14
STRENGTH
Deadlift
3-3-3
METCON
5 Rounds
50-40-30-20-10 Thrusters
10-20-30-40-50 Sit ups
WOD 11.12.14
STRENGTH
Clean & Jerk
3-3-3-3-3
METCON
10′ AMRAP
7 Snatch
9 Push ups
48 Double unders
WOD 10.12.14
STRENGTH
Front squat
4-4-4-4-4
METCON
6 Rounds for time:
10 Push jerks
10 Burpee box jumps
WOD 09.12.14
STRENGTH
1 RM Snatch
METCON
7′ AMRAP
3,6,9,12…ecc.
Cleans
Sit ups
Rest 3′
5′ AMRAP
3,6,9,12…ecc.
Deadlifts
Push ups