27-01-2016

FITNESS

WOD#1

In teams of 2

5 rounds for time of:
Run 500 meters
30 burpee pull up
30 man makers 20/16

BURNOUT

WOD#1

For time
21-15-9
Swings
Leg raises
Box jump over
*250m run between sets

WOD#2
21-15-9
Lunges
Slam ball
* 1' Hollow , 1' Arch between sets

26-01-2016

FITNESS

WOD#1

Loredo

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters



BURNOUT

WOD#1
E.M.O.M 6'
40'' Row
20'' Rest

WOD#2
E.M.O.M 12'
8 Push ups + 8 pull ups

WOD#3
E.M.O.M 6'
20m broad Jumps + 40m sprint

25-01-2016

FITNESS

WOD#1

In front of a clock set for 12 minutes
1 minute of squat cleans 60/40
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

BURNOUT

WOD#1

For time
21-18-15-12-9-6-3
Wall ball
Thruster

WOD#2
Amrap 12'
In pairs
1st pt : 30m weighted sled + 30m weighted sled pull
2nd pt: Amrap weighted sit ups

23-01-2016

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

WOD#2
In teams of 2
150 Thrusters 60/40
*Every 10 Thrusters
complete 5 burpees

22-01-2016

FITNESS

WOD#1

For time:
30 Medball clean
30 Push ups
30 Medball clean
30 Chest to bar
30 Medball clean



BURNOUT

WOD#1
5x250 run
Rest between sets 1'

WOD#2
E.M.O.M 15'
1st:Handstand Hold
2nd:Hollow
3rd: Plank
4rth:Squat Hold
5th: Push ups

21-01-2016

FITNESS

WOD#1

For time:
5 rounds of:
14 Thrusters 60/40
20 Ring Dips

BURNOUT

In teams of 4

Amrap 20'
1st pt : weighted sled
2nd pt: Hollow rocks
3rd pt : Overhead KB Hold
4rth pt: Shuttle KB run
* every 60m sled partners switch


20-01-2016

FITNESS 


Luke

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters


BURN OUT

WOD#1

3' Plank
2' Swings
2' Sit ups
1:30'' Swings
1:30'' V ups
1' Swings
1' Hollow rocks
30'' Swings
30'' L sit

WOD#2
Amrap 5'
Burpee box jump overs


WOD#3
Amrap 3'
Wall ball

19-01-2016

FITNESS

WOD#1
Work to a heavy
Hang Squat Snatch

WOD#2
10 rounds
250m row
*rest 1:1



BURNOUT


WOD#1
Amrap 12'
20 SDHP
20 Shuttle run (10m)


WOD#2
Amrap 12'
20 Thrusters
20 Shuttle run (10m)
 

18-01-2016

FITNESS

WOD#1

For time
3 rounds of:
100 Squat
50 Box Jumps
25 Burpees

BURNOUT

WOD#1

4 Rounds of
4 Reverse Burpees
8 Side plank to side plank
16 sit ups
24 jumping lunges


WOD#2
E.M.O.M 12'
1st:side plank crunches
2st:side plank crunches
3rd: Kb swings

16-01-2016

FITNESS

WOD#1


EMOM15min
7 HSPU
3 L-Sit Pull ups