WOD 14/07/2016

box-jump-3

HEAVY:

15′ TO FIND 1 RM OF DEADLIFT

 

WOD (A): FOR TIME

                   100 BOX JUMP

 

WOD (B): 3 ROUND FOR TIME

                   20 PUSH UPS

                   40 D.U

WOD 21/06/2016

SKILL

ROPE CLIMB

HEAVY

FOR TIME:

20 LEGLESS ROPE CLIMB

(20’CAP TIME)

WOD

3 ROUNDS FOR TIME

20 OVER HEAD STEP LOUNGES  @ 50/30

20 BOX JUMP @30″/ 24″

WOD 10/11/15

HEAVY

15′ TO FIND 1RM OF MILITARY PRESS

WOD

2 ROUNDS FOR TIME

60 DU
50 CHIN UPS
40 PUSH UPS H.R.
30 BOX JUMP @ 24″ / 20″

WOD 21/10/15

HEAVY

EMOTM 10′

EVEN: 6 Strict Ring Dip

ODD: 9 Kipping Ring Dip

WOD

TIME CAP=12′

50 Pull Ups
50 Double Unders

30 Wall Ball Shot @ 9 / 6
30 Double Unders

10 Burpees Box Jump Over @ 24″/20″

WOD 19/10/2015

HEAVY: 

weighted chin ups :  5 x 8-6-4-1-1 reps

active rest 3′: skill rope climb

WOD: 

3 rounds ( 45″ ON; 15″ OFF)

ROPE CLIMB

INVERTED BURPEES TUCK JUMP

TOES TO BAR

RING PUSH UP

BOX JUMP