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