WOD 15.02.16

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Hang Power Clean

Building to heavy set of 4 reps

8′ AMRAP

8 T2B

8 Push Press

Then:

10-9-8-7-6-5-4-3-2-1 reps For Time:

Push Ups

Goblet Squats

WOD 12.02.16

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Practice for 20 minutes:

Handstand Push ups (wall walks/kick Ups)

20′ AMRAP

12 Alternating Front Rack Lunges (35/25)

8 Burpees

4 Strict Pull Ups

WOD 08.02.16

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Deadlift

Build to heavy set of 3 reps

5 RFT

15 Air Squats

12 Push Ups

9 Power Clean (40/30)

Advanced: Hand release Push ups, (60/40)

 

WOD 06.02.16

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Four sets of:

Medball Sit ups x 10 reps

Rest 45 seconds

Supine Ring Row x 10 reps

Rest 45 seconds

Prone Plank Hold x 45 seconds

Rest 45 seconds

Three rounds for time of:

10 Goblet Squats

15 Box Jump

20 Alternating Reverse Lunges with Kettlebell

WOD 05.02.16

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Front Squat

Build to heavy set of 3 reps

5 RFT

21 Sit Ups

15 Hang Power Clean (40/30)

9 Pull Ups

Advanced: DB Sit Ups, 50/40, C2B Pull Ups