WOD 24.10.14
STRENGTH
Deadlifts
3-2-2-1-1-1
METCON
AMRAP 15 Minutes
10 Push press
12 Box Jumps
15 KB swings
WOD 23.10.14
METCON
For Time
21 Overhead squats
40 Pull ups
15 Overhead squats
30 Pull ups
9 Overhead squats
20 Pull ups
WOD 22.10.14
STRENGTH
Front squat
5-5-5-5-5
METCON
5 Rounds for time:
15 Wall ball
20 Burpees
WOD 21.10.14
STRENGTH
Clean and jerks
2-2-2-2-2
METCON
AMRAP 12 Minutes
8 Power clean
10 Push up
12 T2B
WOD 20.10.14
STRENGTH
Push press
5-4-3-2-1-1
METCON
A. AMRAP 7 Minutes
6 Deadlifts
12 Sit ups
B. AMRAP 5 Minutes
12 Overhead lunges
24 D.U.
WOD 17.10.14
STRENGTH
Power clean
5-4-3-2-1-1
METCON
10-20-30-40
KB swings
Squats
Push ups