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

WOD 12-02-2013

WOD

A. Handstand walk
– 4x 10 meter

Scale down when needed, to;
– handstand, shift weight from one hand to the other 4 x 1o

B. 15 min AMRAP
– 15 Pull ups
– 10 KB Swings 20/24
– 5 Deadlifts 120/80

WOD 11-02-2014

WOD

A. E.M.O.M. for 10 minutes
– 5 Clean & Jerk @70%

B. 3 rounds of;
– 800m run
– 2 minutes rest