WOD 22-10-2014

WOD

A. Tech on Snatch

B. For time;
Buy in: Run 1,6 km
21-15-9
– Hang Snatch to Overhead Squat!

Always start with Hang Snatch, make reps with OHS. If you drop the bar start with Hang Snatch again!

WOD 21-10-2014

WOD

A. Bench Press
3-5|3-5|3″

B. 12 min AMRAP
– 10 Burpee BoxJump
– 10 Power Clean 60/40kg
– 20 Double Unders

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