17-11-2015

WOD#1
For time
10 Rounds of:
50 Double Unders
5 Clusters 70/50

WOD#2
In teams of 2
10' max distance row

16-11-2015

WOD#1
In front of a clock set for 12min:
1min. Box Jumps
1min Burpees
2min. Box Jumps
2min. Burpees
3min Box Jumps
3min. Burpees

WOD#2
10min. Amrap
50 Lunges
40 Situps
30 Toes to bar
20 Hand Release Pushups
10 Bar Muscle Ups

14-11-2015

"Saturday Fun"
30min. Amrap
12 OH Walking Lunges
15 Situps
15 Hip Extension
5 Muscle ups 

13-11-2015


"Fittest in North Zone"

        Workout 3 

AMRAP 8'

20 Deadlift 65/45

15 Box Jumps 60cm/50cm

12-11-2015


WOD #1
10 EMOM
Even:40 Double Unders
Odd:10 Strict Pull ups


WOD #2
Tabata
Calories Rowing
Hollow Rocks

11-11-2015


WOD #1
100 Double Unders
50 Calories Rowing
25 Dumbell Step Ups


WOD #2
50-40-30-20-10
Swings
25-20-15-5
Hand Release Push ups

10-11-2015


WOD #1

15min. AMRAP:
5 Squat Cleans 70/50
5 Burpees over the bar


WOD #2
For time:
5 rounds of
20 Weighted Situps
10 Weighted Hip Extensions 

09-11-2015

WOD#1
20min. AMRAP
1 Deadlift 140/110
1 Round of Cindy
2 Deadlift
1 Round of Cindy
3 Deadlift
1 Round of Cindy
*Continue sequence until
time expires

WOD#2
5 Rounds
20 Hollow Rocks
Rest 30''
 

07-11-2015


WOD #1

"Fortitude"
30 EMOM
Even: 15 Calories Row
Odd: 15 Burpees

06-11-2015


WOD #1
For time:
30 Burpee Muscle Ups


WOD #2
For time:
5 Rounds
20 Hollow Rocks
15'' Handstand Hold