24-12-2015

WOD#1
10min EMOM
Even: 10 Shoulder to OH
Odd: 15 Situps

WOD#2
7min AMRAP
Squat Cleans 60/40

WOD#3
50 L-Pull ups 

23-12-2015

WOD#1
Deadlift
4-4-4-4
*Rest 1' between sets

WOD#2
For time
5 rounds of:
250m Run
25 Thrusters40/30
15 toes-to-bars

22-12-2015

WOD#1


For time:
Row 1000m
50 Dumbell Snatch
Row 750m
35 Dumbell Snatch
Row 500m
20 Dumbell Snatch
 

21-12-2015

5 Rounds for time of:

15 Chest-to-bar Pull-ups

15 Push-ups

15" Handstand hold

15 Box Jumps

15 Hollow rocks

19-12-2015

For time
10-9-8-7-6-5-4-3-2-1
Strict Pull ups
1-2-3-4-5-6-7-8-9-10
Strict HSPU

WOD#2
15min EMOM
Even:15 Situps
Odd:30'' Push up Hold

18-12-2015

WOD#1
One minute Back Squat
Hold the bar in your back
for the entire minute, squating
every :15''
Work up to your heaviest load


WOD#2
For time:
75 Swings
75 Push Press 30/20
75 Swings 

17-12-2015

WOD#1
15min. AMRAP
5 Bar Muscle Ups
10 Burpees
15 Squat

WOD#2
In teams of two
For time:
Row 2000m

16-12-2015

For time and load:
30 Chest to bar
5 Snatches
*Rest 2min.
30 Push ups (HR)
5 Snatches
*Rest 2min.
30 Toes to bar
5 Snatches
*Rest 2min
30 Double Unders
5 Snatches
*Rest min
30 Wallball
5 Snatches 

15-12-2015

WOD#1
10min Clock
Find a heavy
Squat Clean

WOD#2
10min AMRAP
20 Box Jumps
10 HSPU

 

14-12-2015

WOD#1
For time:
Six Rounds
500m Row
50 Double Unders