WOD 30-04-2014

WOD

A. Technique 
– Muscle Ups & Wallclimbers

B. For time
5 rounds of:
– 3 Muscle Ups
– 6 Wallclimbers
– 9 Triple/Double Unders
– 12 Hollow rocks

WOD 29-04-2014

WOD

Nukes”

8 min. to complete:
– 1mile run
– max reps Deadlift  140 /100kg
Then, 10 min. to complete:
– 1mile run
– max reps PowerClean 100/60kg
Then, 12 min. to complete:
– 1mile run
– max reps Overhead Squat 60/40kg

WOD 24-04-2014

WOD

A. Back Squat 
3-5(3-5)3″

B. 10 min AMRAP
– 25 Double Unders
– 15 SDHP
– 10 Burpees over the bar (sideways)

WOD 23-04-2014

WOD

A. Bench Press/Press
3-5|5-8|3″

B. “Nicole”
20 min AMRAP
– 400m run
– Max rep Pull Up

WOD 22-04-2014

WOD

“D.T.”
Five rounds of:
– 12 Deadlifts 70/45kg
– 9 Hang power clean 70/45kg
– 6 Push jerk 70/45kg

WOD 19-04-2014

WOD

A. Deadlift
3-5|5-8|3″

B. 15 min AMRAP
– 6 Ground2Overhead 60/40
– 8 Pistols L+R=1
– 10 KB Swings 24/20
– 12 Double Unders