20-11-2014

WOD 1:

5 ROUNDS FOR TIME:

5 WALL WALK

10 RING PUSH UPS

20 LUNGES (WEIGHTED)

WOD 2:

TABATA (20-10):

PLANCH

HOLLOW

19-11-2014

AMRAP 22':

16 TURKISH GET UP

10 WALL BALL

10 V - UPS

18-11-2014

FOR TIME

1000m Run

36KB Swings

36 Pull ups

500m Run

24 KB Swings

24 Pull ups

250m Run

12 KB SWings

12 Pull ups


AFTER PARTY

Accumulate

50 HR Push ups

2' L - Sit ups

17-11-2014

TEAM WOD:PARTNER OF 2

WOD 1:AMRAP 12'

10 WALLBALL WHILE PARTNER HOLDS CHIN OVER THE BAR

WOD 2:AMRAP 8'

20 WALKING LUNGES (WEIGHTED) WHILE PARTNER HOLDS PLANK

15-11-2014

Partner of 2 or 3

AMRAP 5'

8/6 Tire Flips 

Max V-Ups / ? (if there is team of 3)


Rest 1-2 

AMRAP 5'

4 Shuttle Run 

Max Battle Rope / ? (if there is team of 3)


Rest 1-2 


AMRAP 6'

200m Skierg / Row

Plank / ? (if there is team of 3)

14-11-2014

SKILL:POWER CLEAN

7 ROUNDS FOR TIME:

10 P.CLEAN

15 WALL BALL

20 SWINGS (ONE HAND)

13-11-2014

Team WOD 

 For time

3/4k Row (alternate every 250m)

400 DU

100 Mountain Climber

WOD 2 @ The END 

4 Rounds Run All together

12-11-2014

SKILL:POWER SNATCH

WOD1:

BUILD UP MAX WEIGHT FRONT SQUAT (CAP 10')

WOD2:

AMRAP 9'

MAX REPS P. SNATCH

50 M. FARMERS CARRY

11-11-2014

Skill

HSP

WOD

5/6 Rounds For Time

6 HSP

12 TTB / TTR / V-UPS

250 RUN

10-11-2014

SKILL: OHS


18' AMRAP

15 CAL Row

10 OHS

8 box jumps over

5 Strict C2B