WOD 20-10-2014

WOD

A. Tech 
HSPU & DU

B. For 9 minutes;
– 1 min Triple Unders
– 2 min HSPU’s
– 1 min DU’s
– 2 min Ring Dips
– 1 min Speed Steps
– 2 min Hand released pushups
score total reps

WOD 18-10-2014

WOD

A. Strict pull ups
3x max rep ’90

B. “Odd run 2.0”
– 800m Run
– 400m Run Backwards
– 400m with Ammo box
– 400m with Log
– 400m with JerryCan
– 400m Run Backwards
– 800m Run

WOD 16-10-2014

WOD

A. Run 1,6km

B. Tech
Toes to Bar + DeadLift

C. 21 min AMRAP
– 50 Double Unders
– 40 KB Swings US
– 30 Toes to Bar
– 20 Burpees
– 10 Deadlifts 100/80

WOD 15-10-2014

WOD

A.  Reverse Tabata
L-sit

B. Mobilize for thrusters

C. 21*18*15*12*9*6*3
– Thrusters 40/30kg
*run 200m

WOD 14-10-2014

WOD

A. Skin the Cat
3-5|3-5|2″

B. Death By…
Pullups (start strict)

C. Handstand
Hold/Walk free

WOD 13-10-2014

WOD

A. Functional warmup
Squat & Mobility

B. Breathing Squats

C. Presses!
3-5 x
– 5 Press – 5 Push Press – 5 Push Jerk
2min rest inbetween sets

WOD 12-10-2014

WOD

A. Chinning
4x Max Effort

B. For time
– 100m Run
– 21 Pistols L
– 21 Pistols R
– 100m Run
– 15 Pistols L
– 15 Pistols R
– 100m Run
– 9 Pistols L
– 9 Pistols R
– 100m Run

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WOD 11-10-2014

WOD

A. Skill/Strength work on
Split Jerk, alternate

B. Split Jerk alternate 
6-8|2(1L+1R)|2″

C. 11 min AMRAP
– 20 Double Unders
– 15 Chest to Bar
– 10 Ground to overhead 60/40kg