09/11/16 - WOD

WOD
A- 10 Min AMRAP:
30 Double Under
20 Step Up (24/20)
10 Cal Row

B- 4 Rounds For Time:
20 Box Jump (24/20)
15 Cal Row
10 Push Press (95lb/65lb)

08/11/16 - WOD

WOD
A- Strenght:
5-4-3-2-1
Hang Snatch

B- 5 Rounds For Time:
5 Snatch
4 Overhead Squat
200m Run
(115lb/75lb)

07/11/16 - WOD

WOD
A- 10Min AMRAP:
30 Double Under
100m Run

B- 20 Min AMRAP:
5 Pull Up
10 Push Up
15 Squat
20 Sit Up

05/12/16 - WOD

WOD
A- Strength:
10-8-6-4-2
Deadlift

B- For Time:
400m run
3 Rounds:
10 Power Clean
15 Ring Dips
Rest 2 Min.
400m run
2 Rounds:
10 Squat Clean
30 Push Up
(135lb/95lb)

05/11/16 - WOD

WOD
25 Min AMRAP:
-400m Run
-Box Jump Over (24/20)
- DB Snatch (45lb/35lb)

04/11/16 - WOD

WOD
A- Strenght:
5-4-3-2-1
Deadlift

B-4 Rounds For Time:
10 Handstand Push Up
20 Goblet Squat (70lb/62lb)
10 Push Up
20 KB Swing (53lb/44lb)

03/11/16 - WOD

WOD
A- Strenght:
5-4-3-2-1
Push Jerk

B- 5 Rounds For Time:
3 Rope Climb
400m Run