WOD 29.11.14
METCON
A. 10′ EMOM
5 Push ups
5 Air squats
5 V-ups
B. 20′ AMRAP
20 Push press
20 Burpees
20 Box jumps
WOD 28.11.14
STRENGTH
Snatch
1-1-1-1-1
METCON
8′ Cap time
50 Thrusters
25Push up
AMRAP double unders
then…
AMRAP 5 Minutes
10 Box jumps
10 Wall balls
WOD 27.11.14
STRENGTH
Back squat
1-1-1-1-1
METCON
AMRAP 12 Minutes
10 Push press
20 Air squats
30 KB swings
WOD 26.11.14
SKILLS
Muscle up progression
METCON
2 Muscle ups
4 Deadlifts
40 Double unders
WOD 25.11.14
STRENGTH
Deadlift
4-4-4-4-4
METCON
EMOM 10′
3 Overhead squat
Sit ups
Athlete will complete 3 overhead squat at the beginning of each minute and use any remaining time to complete as many sit ups as possible. Score is total sit ups.
Then 5 rounds for time:
5 HSPU
10 Snatch
WOD 24.11.14
STRENGTH
Clean & Jerk
1 RM
METCON
A. AMRAP 7 Minutes
3, 6, 9, 12 …
Front squats
hand release push ups
Rest 3 minutes
B. AMRAP 7 Minutes
10 T2B
20 Lunges bodyweight