25-02-2016

FITNESS

WOD#1
For time:
5 rounds of
500m run
10 OH squat 70/40


BURNOUT


WOD#1
Amrap 25'
1' Burpees ground to ovearhead with plate
1' Weighted squat jumps
1' Weighted hollow
1' ski
1' bike

24-02-2016

WOD#1
For time
5 rounds of:
12 dumbell snatch
9 floor press
6 bar muscle up

BURNOUT

WOD#1
Amrap 30'
In teams of 4
1st pt :250m run
2nd pt :Amrap m ski
3rd pt :Amrap m row
4rd pt :Amrap rope jumps

WOD#2
3' Plank
3' hip extension hold

23-02-2016

FITNESS

WOD#1
Amrap 20'
Buy in
13 strict HSPU

then

7 chest to bar
77 double unders
28 hollow v-ups/situps


BURNOUT


WOD#1
Amrap 5'
30m Sled
30 Mountain Climbers

WOD#2
Amrap 5'
Battle ropes from a bosu squat hold position

WOD#3
Amrap 5'
8 Jump Squat
8 Lunges

WOD#4
Amrap 5'
15 Swings
15 V-ups

22-02-2016

FITNESS

Clean n' Jerk

Find one heavy rep

WOD#2
Amrap 9'
15 toes to bar
10 deadlift 50/30
9 snatch

BURNOUT

Wod1

Amrap 12

20 cal row

20 box jumps

40 mountain climbers

60 jumping jacks

Wod2

Amrap 12

15 cal ski/20 cal bike

15 burpees

15 wallball

Wod 3

1' hollow

1' plank

1' side plank

1' side plank

20-02-2016

WOD#1
Deadlift
3-3-3-3

WOD#2
5 rounds of:
10 sdhp 40/30
10 push press
10 back squat

19-02-2016

FITNESS

WOD#1
EMOMx30
1st: Burpee Pull Ups
2nd: Dumbell Hang Clean
3rd: Double Unders 


BURNOUT

WOD#1
30-20-10
Slam Ball
250m Overhead Walk (plate)

WOD#2
4 Rounds of
1' Alternate steps (Box)
1' Hollow Rocks

WOD#3
3 Rounds of
1' Chest Passes
1' High Knees

18-02-2016

FITNESS

Amrap 15'
30 v-sit ups
30 turkish get ups
30 v-sit ups
30 one-arm overhead squat 


BURNOUT

WOD#1

50 Sit ups
50 DU
40 Sit ups
50 DU
30 Sit ups
50 DU
20 Sit ups
50 DU
10 Sit ups
50 DU

WOD#2
Amrap 10'
100m Run
15 Jumping Squat

17-02-2016

FITNESS

Eva
For time:
5 rounds
Run 800 meters
30 kettlebell swings 32/24
30 pull-ups.


BURNOUT


WOD#1

3 Rounds of
30'' High knees
30'' Mountain climbers
30'' Jumping jacks
30'' Squat jump
30'' Alternate steps
30'' Jumping lunges
2' Side plank

Rest 2'

WOD#2
Amrap 12'
2,4,6,8,10,12
Wall Ball
Reverse Burpees

16-02-2016

FITNESS

WOD#1
Hang power snatch
3-3-3-3

WOD#2
10 rounds of
250m sprint



BURNOUT

WOD#1
Amrap 8'
10 Cal ski
20 Swings

Rest 2'

WOD#2
Amrap 8'
10 Cal Row
50 Jump over row

Rest 2'

WOD#3
Amrap 8'
250m Run
15 Burppes

 

15-02-2016

FITNESS

WOD#1
For time:
21-15-9
Handstand push-ups
Ring dips
Push-ups



BURNOUT

WOD#1
3 Rounds of
2' Sled
2' Bosu squat
2' Battle rope
2' Swings
2' Agility Ladder