24/09/14

WOD

FOR TIME:

20 Pull Ups

5 Bench Dips

15 Pull Ups

10 Bench Dips

5 Pull Ups

20 Bench Dips

22/09/14

WOD

FOR TIME:

30 CLEAN AND JERK

17/09/14

WOD

4 ROUNDS FOR TIME:

5 Suicide Run

20m Walking Lunge

200 S.U

15/09/14

WOD

20' AMRAP:

30 D.U

10 JUMP TIRE

10 TIRE FLIP

12/09/14

WOD


5 ROUNDS FOR TIME:

Max. Time Ring Hold

20 Slammer Ball

20 Russian Twist

10/09/14

STRENGHT: (5x3) Hang Power Clean

WOD

FOR TIME:

800m Run

400m Run Backwards

 800m Run

400m Run Backwards

08/09/14

WOD

FOR TIME:

10 - 09 - 08 - 07 - 06 - 05 - 04 - 03 - 02 - 01

V-UPS

PUSH UPS

PULL UPS

05/09/14

WOD

FOR TIME:

50 KB SWING

500m RUN

40 KB SWING

400m RUN

30 KB SWING

300m RUN

20 KB SWING

200m RUN

10  KB SWING

100m RUN

03/09/14

WOD

20' AMRAP

20 WALL BALL

400m RUN

10 KNEES TO ELBOWS