WOD 03-01-2015

WOD

A. Good Morning
2-4|8-12|’45
2-1-1-0

B. Deadlift 
3-5|3-5|3″
1-0-1-0

C. For time
– Row 500m
– 50 Ball Slams
– Row 500m
– 50 Strict pullups

WOD 31-01-2015

WOD

A. Front Squat
3-5|3-5|3″

B. Romanian Deadlift 
3-5|5-8|2″

C. ODD Run!
– 800m Run
– 400m BW
– 400m with Ammo box
– 400m with Log
– 400m with Jerrycan
– 400m BW
– 800m Run

WOD 29-01-2015

WOD

A. Clean Progressions

B. For time
Row 60 Cal
3-6-9-12-15
– Power Cleans 70-50
– Burpees over the bar

WOD 26-01-2015

WOD

A. Snatch Progression

B. Sots Press
3-3-3-3-3

C. Snatch Balance
3-3-3-3-3

D. Snatch
1-1-1-1-1

WOD 25-01-2015

WOD

A. Overhead Squat 
2-4|8-12|90′

B. Romanian Deadlift
3-5|5-8|2″

C. For time
– Row 500m
– 50 Squats
– Row 500m
– 40 Squats
– Row 500m
– 30 Squats
– Row 500m
– 20 Squats
– Row 500m
– 10 Squats

WOD 24-01-2015

WOD

A. 3x Max Effort Handstand
hold belly 2 wall

B. 5x Max Effort
Negative HSPU Back 2 wall

C. 20 min AMRAP
– 15 Russian KettleBell Swings
– 10 Push ups
– 5 Ball Slams
– 10 Box Jumps
– 15 Knees to Elbows

WOD 23-01-2015

WOD

A. Snatch Progressions

B. “Jackie”
for time
– Row 1000m
– 50 Thrusters 20/15kg
– 30 pullups

WOD 22-01-2015

WOD

A. Front Squat 
3-5|3-5|3″

B. Romanian DeadLift
3-5|5-8|2″

C. 3x Buddy Carry Run (triplets)
Triplet behind line.
Run 50 m with Buddy 1, ditch him/her, go back as quickly as possible to pick up Buddy 2 and bring him/her also over that 50 m line.
Then your Buddy does the same and the last Buddy as well.
Repeat this 3 times.