WOD 27-11-15

Games2012_TrackTriplet_FroningLeverich_muscleup_0

HEAVY:

FRONT SQUAT:

1 x 6 @75%

3 x 4 @85%

1 x M.E. @95%

rest 3′ each set

 

WOD: for time

100 wall ball shots @(9-6)

50 American swing @(24-16)

10 Bar Muscle Ups

CAP TIME: 11 min

 

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

WOD 23/10/2015

HEAVY

Build your daily 1RM of FRONT SQUAT from load: 5 – 3 – 3 – 1 -1 – 1

WOD

3 ROUNDS

45″ FRONT SQUAT @ 40% OF 1RM
45″ JUMPING SQUAT
45″ SHUTTLE RUN
45″ DU

3′ REST

WOD#7

Heavy: front squat
4×8 @75% rest 2’30”

Rest: weighted chin ups
3×8 increase each set

Wod: E.M.O.M 16′

EVEN 5 pass trought
M.E. DU

ODD 11 burpees pull UPS