10-12-2015



WOD#1
10min Clock
Find a heavy
4rep Sumo Deadlift

WOD#2
For time:
10 Rounds of
:20 Side Plank(R)
:20sec L-Sit
:20sec Side Plank(L)
30 Double Unders

09-12-2015

WOD#1
For time:
12-9-6
Squat Snatch
Chest to bar

WOD#2
15min. AMRAP
30sec. Hollow Hold
20 Situps
30sec Handstand Hold
250m Run

08-12-2015

WOD#1
10min. AMRAP
20 Box Jumps
10 Push ups

WOD#2
20min.Amrap
400m Run
Max Toes to bar

07-12-2015

WOD#1
4 Rounds for time of:
12 Deadlifts, 70/40
9 Hang Power Cleans,
6 Jerks,
Rest 3 minutes between rounds

05-12-2015

"Diane"
For time:
21-15-9
Deadlift 100kg
HSPU

04-12-2015

WOD#1
12min to find
Heavy Squat Snatch

WOD#2
For time:
25-20-15-10-5
Power Snatch
Burpees over the bar
 

03-12-2015

WOD#1
Front Squat
5-4-3-2-1

WOD#2
4 Rounds for time:
25 Toes to bar
25 KB Swings
24 1-Arm KB Press

02-12-2015

WOD#1
10min. EMOM:
Even: 3 Squat Snatch 60/40
Odd: 40 Double Unders

WOD#2
10min. EMOM:
Even: 6 Clean n' Jerks
Odd: 60m Sprint

01-12-2015

WOD#1
12min running clock
With a partner
3 Rounds
2min Strict Pull ups
2min Push ups (HR)

WOD#2
In teams of two
5 rounds
30 Toes to bar
30 Walking Lunge

30-11-2015

WOD#1

Back Squat 7-7-7

WOD#2

Every 2min for 20min

45 Double Under

15/12 Cal Rowing