WOD 02/11/15

HEAVY

BACK SQUAT 4 x 5reps @ 80 %
ACTIVE REST 4′:
30″ SUPERMAN POS.
30″ HOLLOW HOLD
30″ M.E. V-UP

WOD

9′ AMRAP

20 HANG POWER CLEAN @ 50 / 30
20 BURPEES
20 FRONT SQUAT @ 50 / 30

WOD 27/10/15

HEAVY

ONE ARM KB. COMPLEX: LADDER 1-2-3-4-5

PRESS
CLEAN
FRONT SQUAT
*SWITCH ARM

WOD

TIME CAP 12′

20-16-12-8-4
CHEST TO BAR PULL UP
10-20-30-40-50
DOUBLE UNDERS