Tuesday 11 02 2014

AMRAP in 4min:
5 Push-ups
10 Russian Kettlebell Swings 24/16kg
rest 5min

AMRAP in 4min:
10 Sit-ups
10 Air Squats
rest 5min

AMRAP in 4min:
5 Pullups
10 Thrusters 20/15kg
rest 8min

AMRAP in 4min:
5 Clean and Jerks 40/3okg
15 Double Unders

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By |February 11th, 2014|WOD| Comments

Monday 10 02 2014

Back squat 5 -5 -5 -3 -3 -3

“Filthy Fifty”
For time:
50 Box jump @ 24″ (20″) box
50 Jumping pull-ups
50 Kettlebell swings @ 16 (12)kg
50 Walking Lunge
50 Knees to elbows
50 Push press @ 20 (15)kg Bar
50 Back extensions
50 Wall ball shots @ 20lb(14lb) ball
50 Burpees
50 Double unders

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By |February 8th, 2014|WOD| Comments

Sunday 09 02 2014

Rest day!

By |February 8th, 2014|WOD| Comments

Saturday 08 02 2014

Teams of 2- For Time
100 Push Press 40/30kg
200 M Farmer’s carry 24/16kg
100 Double Unders
200 M Farmer’s carry 24/16 kg
100 Wallball toss sit-ups*
200 M Farmer’s carry 24/16 kg

The Catch: EMOM= 2 burpees each

* 6′ hight (20,14). Only partner doing with wall ball does sit-up. Wall ball touches ground overhead

By |February 8th, 2014|WOD| Comments

Friday 07 02 2014

Snatch Balance
1 -1 -1 -1 -1 -1- 1

AMRAP 10min of:

30 Double Unders
15 Power Snatch 35/25kg

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By |February 7th, 2014|WOD| Comments

Thursday 06 02 2014

Power Clean to 5 Rep Max
Floor Press 3 -3 -3 -3

EMOM for as long as possible:
7 Thrusters, 35/25kg
7 Pull ups
7 Burpees

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By |February 5th, 2014|WOD| Comments

Wednesday 05 02 2014

Sumo Deadlift High-pull 5 -5 -5 -5 -5

3 rounds 4 min per round:
400 m run
AMRAP in remaining time : 60/40kg
5 deadlifts
5 push jerks
5 back squats
2 min rest

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By |February 5th, 2014|WOD| Comments

Tuesday 04 02 2014

Front Squat 3 -3 -3 -3 -3

Complete rounds in 6min complete 3 rounds for time:
5 Box Jumps 24/20 in
10 Kettlebell swings 24/16 kg
15 Sit ups
20m sprint

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By |February 4th, 2014|WOD| Comments

Monday 03 02 2014

Shoulder Press 3 -3 -3 -3

“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats

15 Pull-ups
30 Push-ups
45 Squats

20 Pull-ups
40 Push-ups
60 Squats

25 Pull-ups
50 Push-ups
75 Squats

30 Pull-ups
60 Push-ups
90 Squats

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By |February 2nd, 2014|WOD| Comments

Sunday 02 02 2014

Rest Day!

By |February 2nd, 2014|WOD| Comments