WOD 15/09/15
STRENGTH
Overhead Press 3-3-3-3
MET CON
For Time :
10-9-8-7-6-5-4-3-2-1 Reps of
Deadlift 100/70
Box Jump 24/20
*Complete 20 Double Unders after each round*
WOD 14/09/15
STRENGTH
Overhead Squat 5-5-5-5
MET CON
12min AMRAP
5 Wall Walks
10 Hang Squat Clean 50/35
WOD 13/09/15
MET CON
For Time :
800m Run
100 Bumper Plate Walking Lunge 20/15
80 Sit Ups
400m Run
60m Bear Crawl
40 Pull Ups
300m Run
20 Handstand Push Ups
10 Pistol Squats
200m Run
WOD 11/09/15
STRENGTH
Snatch Grip Deadlift 5-5-5-5
MET CON
In 10mins attempt:
20 Back Squat 40/30
20 Shoulder to Overhead 40/30
20 Back Squat 50/35
20 STOH 50/35
20 Back Squat 60/40
20 STOH
Then, if time remains Max Reps Power Clean 60/40
*Only one Barbell allowed, you must load your own Bar during the 10mins
WOD 08/09/15
STRENGTH
Push Press 5-5-5-5 (compare with 27/7/15)
MET CON
10min AMRAP
21 KB Swing 24 / 16
14 Knees to Elbow
7 Hang Squat Snatch 40 / 30
WOD 07/09/15
STRENGTH
Front Squat 5-5-5-5
MET CON
Ten Rounds for Time:
15 Deadlift 70/50
15 Push Ups
WOD 04/09/15
STRENGTH
Overhead Press 5-3-3-2-2
MET CON
For Time:
50 Double Unders
40 Wall Ball 10/8
30 Double Unders
20 Wall Ball
10 Double Unders
20 Wall Ball
30 Double Unders
40 Wall Ball
50 Double Unders
WOD 02/09/15
STRENGTH
Deadlift 5-5-5-5
12min AMRAP
10 Overhead Squat 50 / 35
15 Hand Release Push Ups
200m Run
WOD 01/09/15
Jason Khalipa EMOM #5 WOD
30min AMRAP
10 Rounds
1st Min Push Press 35/20
2nd Min Sumo Deadlift High Pull 35/20
3rd Min 15 Burpee