02-03-2016

FITNESS

WOD#1

4 rounds for time of:
Run 500 meters
10 Burpee Pull-ups
14 Single Arm Kettlebell Thrusters
20 Box Jumps

BURNOUT

AMRAP 30'

21 slamball
21 weighted sit ups
21 weighted back lunges
21push ups
500m run

01-03-2016

FITNESS

WOD#1
Deadlift
5-5-5-5-5

WOD#2
12min. Amrap
10 Dumbell Hang Power Clean
30 Double Unders
250m Run 


BURNOUT

WOD#1
E.M.O.M 24'
Odd: 15/12 Cal Row
Even : Amrap Wallball

29-02-2016

FITNESS

For Time:

In two person team

400 Squat

200 Push-ups

100 Burpees

50 Ring MU

BURNOUT

WOD #1

5*250 Run

WOD#2

Amrap 15'

10 dumbell row to push up

10 dumbell thrusters

27-02-2016

FITNESS

WOD#1
For time
5 rounds of
20 hspu
30 pistols 

26-02-2016

FITNESS

16.1
Amrap 20'
8m Overhead lunge
8 burpees
8m Overhead lunge
8 Chest to bar 

BURNOUT

WOD#1
Amrap 20'
60m Lunges
250m Run
30m broad jump
250m Run

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