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  

28/11/2015


100 Rounds of:
1 HSPU
2 Squat Snatch 40/30
3 Burpees

27-11-2015

"Fittest in North Zone" Workout 4

Amrap 10'


10 Pullups
20 Wallball 9/6

26-11-2015

WOD#1
10min. EMOM
1 Power Clean (Heavy)

WOD#2

20min. Amrap
3 Power Clean 90/60
3 Front Squat
3 Push Press

25-11-2015

WOD#1
Team of 2 Amrap 30:
9 Pull ups
9 Thrusters 50/30
9 Pushups (HR)
9 Power Clean
9 Chest to bar
9 Jerk
9 Pistols(9/side)
9 KBS 24/16

24-11-2015

WOD#1
20 min. Amrap
400m Run
25 Box Jumps

WOD#2
14 min.EMOM
1: 20 Cal Row
2: 10 Toes to bar

23-11-2015

WOD#1
Behind the neck Push Press x 3
Build up to a heavy set

WOD#2
7 Rounds for Time:
10 SDHP 50/30
10 Front Squat 

21-11-2015

WOD#1
21-18-15-12-9-6-3
Power Snatch 50/30
OHS


 

20-11-2015

WOD#1
20 EMOM
Odd min:100m Sprint
Even:15 Cal Rowing

Rest 2'


WOD#2
For time
100-50-25
Double Unders
40-20-10
Situps