WOD 16.09.15
Snatch
3-3-3-3-3 @ 80%
Skill
Double unders
21-15-9
Overhead plate lunges
V ups
WOD 15.09.15
Back squat
4-4-4-4-4 @ 75%
For time
10-9-8…1
Thrusters 40/20kg
KB swings 24/16kg
WOD 14.09.15
Push Press
1 RM
3 ROUNDS
rest as needed
Max reps Push up
Max reps Pull up
10′ AMRAP
10 Burpees
10 Wall ball 9/6kg
WOD 12.09.15
Bench press
3-3-3-3-3 @ 80%
10′ EMOM
5 Cleans (60kg /40kg)
Double-unders
Athlete will complete 5 Cleans at the beginning of each minute and use any remaining time to complete as many Double-unders as possible. Score is total Double-unders.
7′ EMOM
2x Deadlift (60kg/40kg)
2x Hang power clean
2x Push press
WOD 11.09.15
Deadlift
1-1-1-1-1 @ 90%
4 RFT
12 Front squat
9 Pull ups
6 Box jumps
3 Burpees
WOD 10.09.15
Clean & jerk
3-3-3 @ 85%
7 RFT
10 T2b
10 KB swings
10 Push ups