WOD 15.11.14
METCON
AMRAP 12 Minutes
5 SDHP
5 Overhead squat
5 Burpees
WOD 14.11.14
STRENGTH
Clean & Jerk
1-1-1-1-1
METCON
10 Rounds for time
10 Squats
10 Push ups
10 Sit ups
WOD 13.11.14
STRENGTH
Front squat
3-3-3
METCON
AMRAP 12 Minutes
10 Push press
5 Chest to bar pull up
WOD 12.11.14
STRENGTH
Snatch
3-3-3-3-3
METCON
5 Rounds for time
10 Deadlifts
10 KB swings
10 Sit ups
WOD 11.11.14
STRENGTH
Back squat
4-4-4-4
Partner WOD
AMRAP 15 minutes
30 Box jumps
30 Thrusters
30 Push ups
WOD 10.11.14
STRENGTH
1 RM Push press
METCON
AMRAP 20 Minutes
5 HSPU
10 Air squats
5 Burpees
10 K2E