WOD 16-12-15

HEAVY:

BENCH PRESS:  3 X 7 @(45%-55%) 1 RM

BACK-OFF 25%-50%-75%

 

TEAM WOD:

2 PARTNERS (CAP TIME 17′)

45 HSPU

45 SDHP @50/35

90 WALL BALL @9/6

180 DU

 

 

WOD 04/12/15

 

HEAVY:

DEFICIT HSPU STRICT  (AB MAT+ 2 PLATES @20)

4X4

WOD:

“MARY”

AMRAP 20′

5 HSPU

10 PISTOL SQUAT ALT.

15 PULL UPS