WOD 05/11/15

HEAVY

30′ TIME CAP TO FIND A DAILY 1RM OF SQUAT SNATCH

WOD

A.M.R.A.P. 12′
(Ladder 10/12/14/16/…)

HANG POWER SNATCH @ 50 / 30
PISTOL SQUAT ALT.
TOES TO BAR

WOD 28/10/15

HEAVY

10′ TO BUILD 3RM OF PUSH PRESS

WOD

AMRAP 8′

20 WALL BALL SHOT @ 9 / 6
15 DEADLIFT @ 110 / 55
10 LAT. BURPEES

 

WOD 22/10/2015

HEAVY:

Pistol Squat 3 x 8 reps
ACTIVE REST 3’= 20″ Cumulative of L-Sit + 15 UB Pass Throw

WOD:

A.M.R.A.P. 12′

7 Pull Ring
9 Walking Step Lounges ( BB in Front Rack ) @ 60 / 35
11 Burpee Lateral H.R.