WOD 08/09/16

HEAVY

E.M.O.M  10′

A) 16 PISTOL SQUAT ALT.

B) 40 RUSSIAN TWIST (PLATES 10-5)

 

WOD

(STRENGTH CONDITIONING)

5 RFT OF:

M.E. PUSH PRESS @50-30

MAX. DISTANCE FARMER CARRY  2KB @28-16

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#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;