ene
20
2015
WOD 20012015
A. SKILLS: Tire Flip B. For Time: 100 Double Unders the, 3 Rounds of: 10 Clean & Jerk (60/40kg) 6 Tire Flips / 6 Deadlift (60kg) then, 100 Double Unders
Category Archives: WOD
ene
19
2015
WOD 19012015
A. STRENGTH: Snatch Balance 3-3-3-3-3-3 B. AMRAP 14′: 60 Row Cal 50 Toes to Bar 40 Wall Ball Shots 30 Power Snatch (50/35kg) 20 Muscle Ups
ene
15
2015
WOD 16012015
A. STRENGTH: Front Squat 5 X 4 last rep 4” bottom. WOD: AMRAP 12′ 6 Front Squat (60/40) 9 HSPU 12 Walking Lunges front rack
ene
14
2015WOD 15012015
STRENGTH: 5 Rounds 3 weighted Pull-ups 5 strict Pull-ups 7 kipping pull-ups. WOD: 10-9-8-7-6-5-4-3-2-1 chest to bar- Wall balls. Rest 5′ AMRAP 5′ burpees.
ene
14
2015
WOD 14012015
A. EMOM 16′: Even Min: 3 SDHP (AHAP) Odd Min: 7 Ring Dips B. 21/15/9* SDHP (35/20kg) Thruster Toes to Bar * 400m Run before each round
ene
13
2015
WOD 13012015 “MORRIS’ BIRTHDAY”
TIME CAP 35′ 1 Power Snatch (60/45kg) 2 Wall Climbs 3 Shoulder to Overhead (60/45kg) 4 Pull Ups 5 Burpees Over The Bar 6 V-Ups 7 Pistols (each leg) 8 Kb Swing (32/24kg) 9 Power Clean (60/45kg) 10 Overhead Squat (60/45kg)
ene
12
2015
WOD 12012015
Shoulder Press 5-5-5-5-5 Push Press 3-3-3-3-3 Jerk 1-1-1-1-1
ene
09
2015
WOD 09012015
A. SKILLS: Dumbbell Snatch B. AMRAP 20′: 100 Double Unders Run 100m 4 Rope Climb Run 100m 30 Squats (20/15kg) Run 100m Farmer Carry 100m (32/24kg) 20 Dumbbell Snatch (30/22’5kg) Run 100m
ene
07
2015
WOD 08012015
A. STRENGTH: Power Clean 5-5-5-5-5 B. 21-18-15-12-9-6-3 reps for time of: Power cleans (45/30kg) Sit-ups Back extensions
ene
06
2015WOD 07012015
A. Strength: Back Squat 5-5-3-3-3-1-1-1 B. 5 Rounds of HELEN 400 m Run 21 Ket Swing 12 Pull-ups