29/10/14

Strenght:

5 - 5 - 5 - 5 - 5

Back Squat

Deadlift

Split Jerk


WOD

For time:

2Km Run

27/10/14

WOD

FOR TIME:

20 Box Jump

20 Pull Ups

20 Kb Swing

20 Walking Lunge Kb

20 Knees To Elbows

20 Push Press

20 Super Man

20 Wall Ball

20 Burpees

20 D.U

20/10/14

WOD

FOR TIME:

100 S.U

50 Ab Mat

100 S.U

40 Ab Mat

100 S.U

30 Ab Mat

100 S.U

20 Ab Mat

100 S.U

50 Ab Mat

100 S.U

10 Ab Mat

17/10/14

WOD

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps - For Time:


Deadlift

Floor Press

Cean

10/10/14

WOD

FOR TIME:

400m Med Ball Run

200 S.U

400m Run

200 S.U

200m Med Ball Run

100 S.U

200m Run

100 S.U

06/10/14

WOD

3 ROUNDS FOR TIME:

5 Front Squats

18 Push Ups

5 Deadlift

18 Knees To Elbows

5 Push Jerk

18 Box Jump

01/10/14

WOD

FOR TIME:

400m Run

21 Thruster

21 Pull Ups

300m Run

15 Thruster

15 Pull Ups

200m Run

9 Thruster

9 Pull Ups

29/09/14

WOD

3 ROUNDS - FOR TIME:

50 Kb Swing

1Km Run