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

12-12-2015

"Angry Saturday"
For time:
Run 750m
Then..
2 Rounds of
50 Wallball
50 Burpees
Then..
2 Rounds of
40 Situps
40 Pullups
Then..
2 Rounds
30 KB Swings
30 KB Walking Lunges

11-12-2015

Fittest in North Zone

Workout 5

For time

21-15-9

Squat Snatch 42,5/30

Toes to bar 

10-12-2015



WOD#1
10min Clock
Find a heavy
4rep Sumo Deadlift

WOD#2
For time:
10 Rounds of
:20 Side Plank(R)
:20sec L-Sit
:20sec Side Plank(L)
30 Double Unders

09-12-2015

WOD#1
For time:
12-9-6
Squat Snatch
Chest to bar

WOD#2
15min. AMRAP
30sec. Hollow Hold
20 Situps
30sec Handstand Hold
250m Run

08-12-2015

WOD#1
10min. AMRAP
20 Box Jumps
10 Push ups

WOD#2
20min.Amrap
400m Run
Max Toes to bar

07-12-2015

WOD#1
4 Rounds for time of:
12 Deadlifts, 70/40
9 Hang Power Cleans,
6 Jerks,
Rest 3 minutes between rounds

05-12-2015

"Diane"
For time:
21-15-9
Deadlift 100kg
HSPU