13-01-2015

3 Rounds for Time:

25 Calorie Row

25 Wall Ball Shots 9/6

25 Deadlifts 90/60

12-01-2015

Strict Deficit HSPU

3-3-3-3-3

5 Rounds

10 Strict Pull Ups

3 Bar Muscle Ups

5 Burpee penalty for every rep missed

10-01-2015

In Team of Two:

AMRAP 30'

200cal Row

100 Lunges

50 Push ups

24 Reverse Burpees

09-01-2015


15' Work on Hang Power Clean Technique

5' To Build the Weight for the Wod

Teams of two

AMRAP 15' of:


12 Deads 70/60
9 HangPowerClean
6 Jerks

08-01-2015



15' Work on Muscle Ups Technique

10 Min AMRAP

2 One Arm Dumbbell Snatches 75/50

2 Chest to Bar Pull Ups

4 One Arm Dumbbell Snatches 75/50

4 Chest to Bar Pull Ups

6 One Arm Dumbbell Snatches 75/50

6 Chest to Bar Pull Ups

8 One Arm Dumbbell Snatches 75/50

8 Chest to Bar Pull Ups

10 One Arm Dumbbell Snatches 75/50

10 Chest to Bar Pull Ups

Start back over at 2 and 2…..


(No Rest)

4 Rounds

10 Sit Ups

1 Min Plank Hold"

07-01-2015

Snatch Balance

1-1-1-1


3 ROUNDS FOR TIME:

500m Row

12 Burpees

21 Box Jumps, 24/20

05-01-2015

For Time:

10 Bar Muscle Ups

30 OHS

60 Bar facing Burpees

03-01-2015

For Time:

In teams of two

15 sets
30 Cal Row / 20 Cal Ski

One partner does Row/Ski
the other side crunches
with plate or ball

LAST WOD 2014

For Time

15 Bar Muscle up

21 Power Clean (60 / 40)

2000m Run

30-12-2014

10 ROUNDS FOR TIME

10 T2B

10 Burpees

10 cal Row / Ski