5 rounds of 20 GHD sit-ups 3 rope climbs …for time
Workout of the Day
WOD 19.12.14
WOD 1: Shoulders to Over Head: Press 3×3 Push Press 3×3 Push Jerk 3×3 WOD 2: pay in: 500m row then 100 ktb swings (32kg/24kg) each time you stop to rest: 10 box jumps 20m over head lunges (25kg/15kg) pay… Read more »
WOD 18.12.14
21 – 15 – 9 reps of – Squat Clean (50kg) – Pull ups …for time
WOD 17.12.14
AMRAP 20′ 5 Thruster (43kg) 7 Hang Power Snatch (43kg) 10 Sumo DeadLift Hight Pull (43kg)
WOD 16.12.14
Back Squat 5×5
WOD 15.12.14
15 – 12 – 9 – 6 – 3 reps of Chest to Bar Pull-ups Clean and Jerk (43kg) Push-ups …for time !
WOD 13.12.14
4 rounds of Run 400m 50 Squats …for time
WOD 12.12.14
100 Double Unders Then, 5 rounds of 10 DB Deadlift (75lb = 34kg) 10 DB Front Squat (75lb = 34kg)) 10 HSPU Then, 100 Double Unders
WOD 11.12.14
Shoulder Press 5×1 Push Press 5×3 Push Jerk 5×5
WOD 10.12.14
4 rounds of Row 500m Rest 3 min …for time !
