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 20160108

Weightlifting:
Snatch Progression
 
Squat Snatch
4 x 2 x 80-90%
Conditioning
3 Times For Time:
10 power snatch 35 kg
8 Ring dip
4/4 Kettlebell Clean & Jerk 24 kg
10 goblet squat ( 24 Kg KB)
Gymnastics:
Rope Climb Progression

WOD 20160107

Back Squat
3 x 70% (195 lbs)
3 x 80% (225 lbs)
6 x 90% (245 lbs)
Bench Press
3 x 70% (125 lbs)
3 x 80% (145 lbs)
8 x 90% (165 lbs)
4 rounds for time
7 Pull-Ups
7 Thrusters (65 lbs)
7 Kettlebell Swings (50 lbs)
Time 4:40

WOD 20160106

Conditioning

For Time

Row 5 Km
50 Pull-Ups
50 GHD Sit-Ups
50 Push-Ups
100 Air Squats
5 Miles Air Assault Bike

 Time: 1:03:33

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