08-11-2014

AMRAP 5'

PARTNER WOD

10xDEADLIFT

REST 2'

1 PERSON 500m RUN/ROW

MAX REPS POWER CLEAN

1 PERSON 500m RUN/ROW

MAX REPS BURPEES

1 PERSON 500m RUN/ROW

MAX REPS D.U.

7-11-2014

TEAM WOD FOR TIME:

4 F. SQUAT - 5 B. SQUAT (TOTAL 50)

50 SHOULDER PRESS

50 SWINGS

50 H.R. PUSH UPS

50 BOX JUMPS

200 D.U.

1000 M. ROW

06-11-2014

6/8 Rounds For Time

8 Pistols

250m Row

8 Chin-Ups

05-11-2014

AMRAP 20':

6 WALL WALK

7 KIPPING PULL UPS

8 RING PUSH UPS

15 SIT UPS (WEIGHTED)

04-11-2014

16' AMRAP:

16 ONE HAND SWINGS

6 BURPEE BOX JUMPS

16 O.H. WEIGHTED LUNGES

@ THE END...

TABATA IN 6 ROUNDS

HANDSTAND HOLD

PLANK

V-UPS

03-11-2014

4 x Max Rep Pull Up 

AMRAP 20 min

12/16 Turkish Get up

Every  12/16 reps

200m Row

1-11-2014

TEAM WOD

AMRAP 20'

12 OHS

12 BOX JUMPS-OVER THE BOX

24 HR PUSH-UPS

24 CAL ROW

FINISHER 3RNDS RUN(RECOVERY)

31-10-2014

FIND 3 RM AND THEN

16 EMOM

ODD: 4 DEADLIFT

EVEN: 5 BENCH PRESS


WOD 2: TEAM WOD

FARMER CARRY 750m

30-10-2014

FOR TIME:

50 WALKING LUNGES (WEIGHTED)

40 T2R

30 SLAM BALL

20 BURPEES

250 m. ROW

250 m.RUN

100 D.U.

29-10-2014

5 ROUNDS FOR TIME: 

10 P. SNATCH

20 PISTOLS

30 D.U.