WOD 25.09.14
WARM UP
Complete a 6 minute AMRAP of:
10 Box Jumps
15 Butterfly Sit Ups
10 Walking Lunges
20 PVC Pass Throughs
SKILLS
Muscle up
METCON
AMRAP 20 Minutes
2 Snatches
20 Sit-ups
200 Meter Run
WOD 24.09.14
WARM UP
3 rounds of:
10 pullups
10 squats
10 pushups
10 back extensions
10 situps
STRENGTH
Shoulder Press
3-2-2-1-1-1
METCON
AMRAP 10 Minutes:
KB Swings (1.5 Pood / 1 Pood)
Box Jumps (24″ / 20″)
Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.
WOD 23.09.14
WARM UP
Complete 3 rounds (not for time – use it to warm up)
10 Push Ups
15 Air Squats
5 Burpees
10 Wall Balls
METCON
For Time:
10 Strict Presses
15 Overhead Squats
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats
WOD 220914
Strength
Power Cleans
2 – 2 – 2 – 2 – 2
Metcon
3 Rounds For Time:
10 Handstand Push-ups
20 Straight Leg Sit-ups
30 Jumping Squats
WOD 210914
Rest day
WOD 200914
Warm up
Complete a 6 minute AMRAP of:
5 Burpees
10 Walking Lunges
20 PVC Pass Throughs
4 Inch Worms
Metcon
AMRAP 12 Minutes:
Thrusters
Pull-ups
Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.