WOD 06.12.14
METCON
Tabata squat
then…
10 Rounds for time:
10 Burpees
10 Pull ups
10 Kb swings
WOD 05.12.14
STRENGTH
Back squat
1-1-1-1-1
METCON
10′ AMRAP
10 T2B
10 Overhead squats
10 Wall balls
WOD 04.12.14
STRENGTH
Shoulder press
3-3-3
METCON
AMRAP 12 minutes
1,2,3,4,5…ecc
Thrusters
Pull ups
WOD 03.12.14
STRENGTH
Deadlift
3-3-3-3-3
METCON
A. 3 Rounds for time
12 Box jumps
10 Push ups
9 Front squats
B. 6′ AMRAP
12 Box jumps
10 Push press
WOD 02.12.14
STRENGTH
Clean & Jerk
4-4-4-4
METCON
10 Rounds for Time
10 Deadlifts
20 Air squats
30 Double unders
WOD 01.12.14
STRENGTH
Front squat
1 RM
METCON
5′ AMRAP
5 Cleans
15 Sit ups
rest 2′
5 ‘ AMRAP
5 Cleans
15 KB swings
rest 2′
5′ AMRAP
5 Cleans
15 Burpees