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

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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

WOD 20160101

IMG_1444

1 January 2016
Weightlifting
Back Squat
5 x 65%
5 x 75%
8 x 85 %
5 x 10 x 50%
 
Bench Press
5 x 65%
5 x 75%
10 x 85 %
5 x 10 x 50%
Chest Supported Row
5 x 65%
5 x 75%
5 x 85 %
GHD Back Extension
5 x 15
Pistols (alt. legs)
3 x 30
Conditioning
For time:
21-18-15-12-9-6-3-1
Kettlebell Swings ( 24 Kg )
Burpees
 Time: 12:53

WOD 20151002

  
Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:100 Kg deadlifts

Handstand push-ups

3 rounds, 8 Deadlift & 5 HSPU

 

Rest 5 minutes
Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

60 Kg power cleans

One-legged squats

4 rounds + 10 Power Clean