WOD 08.11.14
METCON
AMRAP 15 Minutes
9 Front squats
12 Wall ball
15 Pull ups
WOD 07.11.14
STRENGTH
Deadlift
5×1 (90%)
METCON
6 Rounds for time
15 Box jumps
15 Hand release push ups
15 KB Swings
WOD 06.11.14
SKILLS
Pistol progression
STRENGTH
Clean & Jerk
3-3-3
METCON
AMRAP 10 Minutes
6 Overhead squats
9 Ring dips
20 D.U
WOD 05.11.14
STRENGTH
Front squat
3-3-3-3-3
METCON
AMRAP 12 Minutes
5 Thrusters
10 Burpees over the bar
WOD 04.11.14
SKILLS
Handstand push up progression
STRENGTH
Snatch
4-4-4-4
METCON
5 Rounds for time
10 Power clean
20 Sit up
WOD 03.11.14
STRENGTH
Back squat
3-3-3
METCON
AMRAP 20 Minutes
20 KB swings
15 Push ups
10 Pull ups
5 KB Goblet squats