30-12-2015

WOD#1
For time:
15-12-9-6-3
Back Squat @70% of 1RM

WOD#2
For time:
3 rounds
1min Double Unders
1min Rest
1min Burpees
1min Rest

29-12-2015

AMRAP 5min
12 Cal Rowing
12 Toes to bar
*Rest 3min

AMRAP 5min
50 Double Unders
25 Push-ups
*Rest 3min

For time
30 Bar Muscle ups 

28-12-2015

WOD#1
For time:
3 Rounds
10 Clean n' Jerk
50 Wallball

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