Wod 17.11.14

Back Squats Deload week Back Squats 5 – 5 – 5 40%, 50%, 60% 3 Rounds not for time 10 Hollow Rocks 12 OH Lunges   5 Minute AMRAP 10 Thrusters 42.5/30kg 3 Wall Walks 1 Minute Rest 5 Minute AMRAP 8 Front Squats 42.5kg/30kg 12 HOGS  ...

Wod 12.11.14

Max Effort Ring Rows x4 Max effort Box jumps x2 Rounds Max Effort Ring Press Ups Max Effort Box Jumps x2 Rounds CASH IN 5 MU’s/10 CTB/8 Pull Ups/8 HOGS Then 45 OHS 40/30kg 45 DB Get Ups 45 Pistols 45 Wall Balls CASH OUT (with same as Cash in) Break the 45’s as needed...

Wod 12.11.14

Bench Press 5 – 3 – 1+ 75%, 85%, 95% 0 – 11 Mins OMEM TNG Cleans 80/55kg 15 HOGS 10 OH Lunges 20/15kg 13 – 20 Minutes 8 DL 10 HSPU 21 – 24 30 DU’s 15 Hollow Rocks...