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.

WOD 22-02-2014

WOD

A. Ring Work
– 3×3 Skin the Cat
– 3x 10 sec. Back Lever

B. Set clock 15 min.:
– 1 min. of Squats
– 2 min. of DU’s
– 3 min. of Push-ups
– 4 min. of Back extensions
– 5 min. of Pull-ups
Score is nr. Of each exc. and total after 15min.

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