Team WOD 28.11.15

Team WOD 28.11.15

Teams of 2 Station 1 – 10  Min time cap 50-40-30-10-20-30-40-50 Hang cleans 50/35kg 10-8-6-4-2 Burpees over bar after each set of Hang Cleans completred Station 2 – 10 Min AMRAP 200m row 40 KB Swings 24/16kg Station 3 – 10 Min AMRAP of Wall Balls OMEM 25 DUs / 40 skips  ...
WOD 27.11.15

WOD 27.11.15

Strength Strict Press 5-5-5 Back Squat 5-5-5 WOD – 5 Rounds for time 15 Sit Ups 10 SDHP 50/30kg 6 Push Press 50/30kg Alternate WOD 7 Rounds Min 1 – DU x 30 or Pull ups x 10 Min 2 – HSPU x 8 Min3 – 10 Cal row Alternate WOD – Groups of 3 Row 1k 150 Deadlift – If break then 5 get ups 15o Sit ups – If break then 5 HOGS 150 HSPU – If break then 6 lunges 150 KB 16kg – If break then plank 500 Double Unders    ...
WOD 26.11.15

WOD 26.11.15

Rowing 3 x 500m Sprints Rest as needed – Score is 3 times added WOD – 12 Min AMRAP 4 Rounds of 10 x Thrusters 35/25kg 10 x Pull ups then remaining time AMRAP Wall balls Score = Wall balls  ...
WOD 25.11.15

WOD 25.11.15

Deadlift Cycle Set of 10 @ 50% Set of 5 @ 75% Set of 3 @ 85% Then 10 mins to build to a heavy rep work to max   WOD – 12 Min AMRAP 5 Get Ups 10 HOGS 15 KB Swings 24/16kg 20 Double Unders / 40 singles  ...