21-08-2017

FITNESS

Team of 2

WOD
Amrap 12min
20 KB Swings
20 Sit ups
20 Goblet Squats
250m Run Together

Rest 2min

Amrap 12min
20 Push ups
20 TTB/Leg Raises
20 DU/60 SJR Each
20/16 Cal Assault Bike

Tabata 8 sets
Plank
 

10-08-2017

FITNESS

Team of 2


WOD
Amrap 25min
Ladder
10, 20, 30, 40, 50 . . . etc
Clean and Jerk
Wall Balls
Sit ups
Cal Assault Bike

09-08-2017

FITNESS

Strength

Overhead Squat
6x3 65%
*With 2 sec pause at the bottom


WOD
For Time
6-9-12-15-12-9-6
C2B/Pull ups
Front Squat 70/45
Burpees over the bar

08-08-2017

FITNESS

Strength

3x5 Strict hspu
3x5 Strict Pull ups (weighted)
3x1min Heavy KB Farmers Carry Hold

WOD
Emom x 20min
1) 8 - 10 Hspu/ 3 Wall Walk
2) 15/12 Cal Row
3) 15 Box Jumps
4) 40 DU

07-08-2017

FITNESS

Strength

Back Squat
3x6 75%
3x60m KB/DB Front Rack Walk

WOD
Team of 2
Amrap 15min
10 Deadlift 80/50
10 TTB/Leg Raises
10 Burpees over the bar
20/16 Cal Assault Bike
 

05-08-2017

FITNESS

Skill: Power Clean

WOD
Amrap 24min
9 Power Clean 60/40
15 TTB/Leg Raises
21 Burpees

04-08-2017

FITNESS

Skill: Kipping Pull ups

WOD#1
''Cindy΄'
Amrap 20min
5 Pull ups
10 Push ups
15 Air Squats

Rest 5min

WOD#2
For Time
1000m Row

03-08-2017

FITNESS

Team of 2


Amrap 25min
50 DeadLift 70/45
50 Wall Balls
50 Sit ups
50 Push Jerks
50 Box Jumps

02-08-2017

FITNESS

Strength

Deadlift
3x5 70%
3x40sec KB/DB Overhead Hold

WOD
27 - 21 - 15 - 9
Overhead Squats 40/30
Burpees over the bar
Cal Assault Bike

01-08-2017

FITNESS

Strength
3x5 Strict Pull ups
* With Pause 2sec at the top
3x5 Strict Hspu
*With Pause 2sec at the bottom
3x30 Hollow Rocks

WOD
Every 2min For 24min
1) 15 - 25 TTB
2) 100 DU/200 SJR
3) 20 HR Push ups + 20 Kb Swings (24/16)
4) 350m Row/ 250m Row