WOD 24-02-2014

WOD

A. Strict Pull-ups (kg)
2-4|8-12|’90
3-0-1-0

B. For time
5 Rounds of
– ME Thrusters 40/30
– ME Double Unders
60 sec. Rest
Thrusters & Double Unders have to be performed in continues motion! No rest.

WOD 22-02-2014

WOD

A. Ring Work
– 3×3 Skin the Cat
– 3x 10 sec. Back Lever

B. Set clock 15 min.:
– 1 min. of Squats
– 2 min. of DU’s
– 3 min. of Push-ups
– 4 min. of Back extensions
– 5 min. of Pull-ups
Score is nr. Of each exc. and total after 15min.

WOD 21-02-2014

Games WOD 13.2

To prepare for the open games WOD’s of this year, let’s enjoy one of last year!

Complete as many rounds and reps as possible in 10 minutes of:
– 5 Shoulder to overhead, 50/35kg
– 10 Deadlifts, 50/35kg
– 15 Box jumps, 60/50cm

 

WOD 19-02-2014

WOD

A. “Klepto

4 rounds for time of:
– 27 Box jumps, 60/50cm
– 20 Burpees
– 11 Squat cleans, 65/45kg

B. Deadlift
3-5|5-8|2″
3-0-1-0

WOD 18-02-2014

WOD

A. Power Clean
2-2-2-2-2-2

B. 20 min AMRAP
– 21 Push Ups
– 15 Knees 2 Elbows
– 9 Overhead Squats 50/35kg
– 15 Push Press 50/35kg
– 21 Double Unders

WOD 17-02-2014

WOD

A. Strict (kg) Pull-ups
3-5|5-8|2″
3-0-1-0

B. For time:
– 15 Thrusters 60/40
– Run 200 meters
– 20 Thrusters 50/35
– Run 400 meters
– 30 Thrusters 40/30
– Run 800 meters

WOD 14-02-2014

WORKOUT 11.4!!!

Let’s go back to the past!
Another Games-WOD to get you warm for this years games!

 

10 min AMRAP
– 60 Barfacing Burpees
– 30 OverHead Squats 55kg/ 40kg
– 10 Muscle Up’s

WOD 13-02-2014

WOD

A. Tech.
– Rope Climb

B. E.M.O.M. for 7 minutes
– 1 RopeClimb

C. 4 rounds for time 
– 50 DU’s
– 18 m OverHead W-Lunge 25kg
– 15 Toes2Bar
– 12 Plate Thrusters
– 9 Triple-Jumps