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

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