WOD 20160111

Z-Press5 x 75% (41 Kg)

3 x 85% (46 Kg)

1+ x 95% (51 Kg) 6 reps
Every Minute Of The Minute for 10 minutes 

Even: Pull-Ups 5 

Odd: Dip 5 

Then 

Max pull-ups (9)

Max dips (8)
For time:

21-15-9

Air Assault Bike 

Wall Balls 

Box Jumps 

Time: 10:46

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WOD 20160109

Weightlifting
1 Hour of Snatch progression & technique

Conditioning:

2 Rounds for time of:
400m Farmer’s Carry 24 Kg KB
200m Front Rack Carry 24 Kg KB
100m Overhead Carry 24 Kg KB

Use 2 24 Kg Kettlebells
Time: 26:45

WOD 20160105

Deadlift
3 x 70% (110 Kg)
3 x 80% (126 Kg)
3+ x 90% (142,5 Kg) (5 reps)
Good Morning
5 x 15 x 50 Kg
Conditioning:
 
AMRAP 3 minutes of:

10/7 Calories Rowing
5 Ring Muscle-ups
2 rounds + 7 Calories
AMRAP 3 minutes of:
Burpee Pull-ups, 12″ Reach
20 BPU
AMRAP 3 minutes of:
60 Rope Jumps
10/7 Calories Assault Bike
2 rounds + 38 Rope Jumps
AMRAP 3 minutes of:
10 Knees to Elbows
5 Kettlebell Swings 70/53
3 Rounds + 5 Knees to Elbows
*Rest 3 minutes between each