WOD 16.10.14
STRENGTH
Overhead squat
5-5-5-5-5
METCON
AMRAP 10 Minutes
30 D.U.
15 Power snatch
WOD 15.10.14
METCON
7 Rounds for time
7 Handstand push ups
7 Thrusters
7 K2E
7 Deadlift
7 Burpees
7 KB swings
7 Pull ups
WOD 14.10.14
METCON
12 Rounds for time
5 Chest to bar pull ups
16 Push press
WOD 13.10.14
STRENGTH
Cleans
5-5-5-5-5
METCON
A. EMOM 5 Minutes
10 Thrusters
Pull ups
B. 10-9-8-…-3-2-1
KB Swing
Goblet squat
WOD 11.10.14
METCON
AMRAP 20 Minutes
2 Deadlifts
20 Sit-ups
200 Meter Run
WOD 10.10.14
STRENGTH
Back squat
5-4-3-2-1-1
METCON
AMRAP 15 Minutes:
9 Deadlifts
12 Push-ups
15 Box Jumps