26-11-2014

10' to find 5RM OHS

then

3 Rounds For Time

10 OHS

10 HR Push ups

then

no Rest

2K Row

25-11-2014

SKILL WORK

3 * 10 Hollow Rock

3 * 10 Superman

METCON

20' AMRAP

5 Burpees

5 C2B

30 2unders

24-11-2014

WOD 1:

FRONT SQUAT:FIND A HEAVY 5 AND WORK FOR 3 SETS

WOD 2:

FOR TIME:

20 THRUSTERS (40 KG/30 KG)

20 S.D.H.P.

20 PUSH PRESS

20 O.H. SQUATS 

20 FRONT SQUATS

* E.M.O.M.  YOU STOP AND PERFORM 3 BURPEES

22-11-2014

5 ROUNDS FOR TIME:

10 HANG POWER CLEAN

10 H.R. PUSH UPS

250 M. RUN

10 V - UPS

21-11-2014

Team WOD

WOD1

AMRAP 10'

While One Partner 10 Deadlift, the other

T2B / T2R

WOD2

While One Partner 10 Front Squat, the other

Farmers Carry

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)