WOD 20141028

3 Times For Time:10 One Hand KB Swing ( Each Hand )
15 Burpees
5 Right Hand KB OHS
5 Left Hand KB OHS

15 Push-ups
5 Right Hand KB Snatch

5 Left Hand KB Snatch

15 leg raise while holding KB

Time: 16 min

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WOD 20141027

IMG_2466

Back Squat
3 x 5 88,5 Kg

Z-Press
3-4 x 2 (heavy)
work up to heavy double do at least 3 sets on this weight
4 x 2 x 45,5 Kg

Chest supported row
5 x 6 medium heavy
6 x 45,5 Kg warm-up
Workout
6 x 56,5 Kg
5 x 6 x 61,5 Kg

10 Min EMOM
3 x Close grip bench press 61,5 Kg
3 x Ring Chin-ups

WOD 20141025

IMG_2458-EFFECTS-2

Kettlebell Swings
5 x 10 x 20 Kg

Kettlebell One Hand Swings
5 x 10 x 20 Kg (Each hand)

Turkish Get-Ups
5 x 1 x 20 Kg

10 Min EMOM
3 x Chest to Bar Pull-ups

Ring Support
10 x 20 s hold (40 s rest)

10 Min EMOM
3 x Ring Dips

WOD 20141022

"43 aka Prime Time "
For time (20 min timecap):
43-31-19-11-7-5
Burpees
Kettlebell Swings (20 Kg Kettlebell)
Time: 18:48

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WOD 20141021

Kettlebell Swings 20 Kg KB
4 x 10

One hand Kettlebell Swing 20 Kg KB 
3 x 10 (Each hand)

Turkish Get-Ups
5 x 1 (each hand)

Open Workout 13.3
http://games.crossfit.com/workouts/the-open/2013#tabs-3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

Done with 7,5 Kg ball
180 single unders
30 helped muscle-ups
Time: 15:27

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WOD 20141016

Deadlift (Heavy)
4 x 2 x 315 lbs / 142Kg

Bench Squats
8 min EMOM
3 x 55% Bench Squats
5 x 3 x 165lbs/74,9 Kg
3 x 3 x 79,8 Kg

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