WOD 22.11.14
METCON
For time:
400 mt run
20 push press
40 squats
50 Kb swings
40 push ups
20 pull ups
400 mt run
WOD 21.11.14
STRENGTH
Front squat
1-1-1-1-1
METCON
EMOM 16 minutes
odd: 5 push ups + 15 squats
even: max KB swings
Score is total number of KB swings
WOD 20.11.14
STRENGTH
Snatch
3-3-3
METCON
AMRAP 10 Minutes
10 Box jumps
10 KB Swings
WOD 19.11.14
STRENGTH
Back squat
3-3-3-3-3
METCON
5 Rounds for time
5 Thrusters
15 Sit ups
400 mt. run
WOD 18.11.14
STRENGTH
Push press
4-4-4-4
METCON
AMRAP 15 Minutes
60 D.U.
30 Wall ball
WOD 17.11.14
STRENGTH
Deadlift
Test for 1 RM
METCON
A. AMRAP 5 Minutes
3 Hang power cleans
6 Pull ups
9 Box Jumps
Rest 3 ”
B. AMRAP 5 Minutes
Burpees