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 21/01/16

HEAVY:

15′ TO BUILD 3 RM  DEADLIFT

WOD:

14′ TIME CAP

5-10-15-20-25  RING DIPS
20-40-60-80-100 DU

IN THE REMAINING TIME:

MAX.EFF.  LEGLESS ROPE CLIMB

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#6

Wod: amrap 4′
8 S.t.O (axel bar) @55/35
14 O.H. lounges step (axelbar)

Rest 2′

Amrap 3′
6 deadlift 90/60
12 pull ups

Rest 2′

Amrap 7′
15mt tire flip
10 push ups
5 burpees

WOD#4

Heavy: deadlift 5×5 70% 1RM

*Rest 3′ each set

*Rest: perform 15mt tire flip

WOD: 3 RFT
400 mt run
20 lateral burpees
20 ring dips