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

 

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#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#2

HEAVY: 4×8 @40% weighted pull ups
ACTIVE REST 2′ 30″: skills of push press

WOD: 2 ROUNDS OF
6′ AMRAP
21 jumping pull ups
15 deficit push ups
9 push press @ 50/35
3′ REST;