WOD 05-03-2014

WOD

A. Snatch Balance
8×2 @80%

B. 3 Rounds for time:
Run 200m
15-12-9 Ring Dips
21-15-9 Deadlift 100/70kg

WOD 04-03-2014

WOD

A. Press
3-5|3-5|2″

B. For time;
21-15-9
– Sumo Deadlift High Pull 50/35kg
– Shoulder 2 Overhead 50/35kg
– Double unders

WOD 01-03-2014

WOD

A. “Nicole”
20 min AMRAP
– 400m run
– Max rep Pull Ups

As soon as you fail with pull ups, start running again.
Score is nr of Pull Ups.

B. Deadlift
3-5|5-8|2″

WOD 28-02-2014

Another games WOD!
One from 2013.

WORKOUT 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
– 3 Clean and jerk 60/45kg
– 3 Toes-to-bar
– 6 Clean and jerk 60/45kg
– 6 Toes-to-bar
– 9 Clean and jerk 60/45kg
– 9 Toes-to-bar
– 12 Clean and jerk 60/45kg
– 12 Toes-to-bar
– 15 Clean and jerk 60/45kg
– 15 Toes-to-bar
– 18 Clean and jerk 60/45kg
– 18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOD 27-01-2014

WOD

A. Front Squat
3-5|3-5|3″

B. 5 rds of
– 20 Strict ring dips*
– 14 Thruster 60/40

*no bend of the leg or hip in strict ring dip.

WOD 26-02-2014

WOD

A. Press – Push Press
3-5|3-5|3″

 

B. 8 rounds for time;
– 200m run
– 30 sec rest

WOD 25-02-2014

WOD

A. PowerSnatch
2-2-2 @90%

B. Complete 5 rounds:
– Handstand Hold – 30 seconds Handstand Push Ups – Max reps
– Hold Top of Ring Dip – 20 seconds Ring Dips – Max Reps
– Hold Top of Pull Up – 10 seconds Pull Ups – Max reps

*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*This is not for time. Post total reps completed to comments.

WOD 24-02-2014

WOD

A. Strict Pull-ups (kg)
2-4|8-12|’90
3-0-1-0

B. For time
5 Rounds of
– ME Thrusters 40/30
– ME Double Unders
60 sec. Rest
Thrusters & Double Unders have to be performed in continues motion! No rest.