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

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