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

19-11-2015

WOD#1
3 Rounds
30 Hang Power Clean 40/30
20 Situps
30 Box Jumps

WOD#2
Amrap 5'
2,4,6,8...,14...
Power Clean
Pistols

18-11-2015

"Suffer on Wendsday"

For time:
100 Double Unders
10 Strict Press 40/30
20 Thrusters
30 Hollow Rock
40 Hang Power Snatch
50 Ring Rows
60 Front Squat
70 Situps
80 Deadlifts
90 Hand Release Pushups

17-11-2015

WOD#1
For time
10 Rounds of:
50 Double Unders
5 Clusters 70/50

WOD#2
In teams of 2
10' max distance row

16-11-2015

WOD#1
In front of a clock set for 12min:
1min. Box Jumps
1min Burpees
2min. Box Jumps
2min. Burpees
3min Box Jumps
3min. Burpees

WOD#2
10min. Amrap
50 Lunges
40 Situps
30 Toes to bar
20 Hand Release Pushups
10 Bar Muscle Ups

14-11-2015

"Saturday Fun"
30min. Amrap
12 OH Walking Lunges
15 Situps
15 Hip Extension
5 Muscle ups 

13-11-2015


"Fittest in North Zone"

        Workout 3 

AMRAP 8'

20 Deadlift 65/45

15 Box Jumps 60cm/50cm

12-11-2015


WOD #1
10 EMOM
Even:40 Double Unders
Odd:10 Strict Pull ups


WOD #2
Tabata
Calories Rowing
Hollow Rocks