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 10/11/15

HEAVY

15′ TO FIND 1RM OF MILITARY PRESS

WOD

2 ROUNDS FOR TIME

60 DU
50 CHIN UPS
40 PUSH UPS H.R.
30 BOX JUMP @ 24″ / 20″

WOD 19/10/2015

HEAVY: 

weighted chin ups :  5 x 8-6-4-1-1 reps

active rest 3′: skill rope climb

WOD: 

3 rounds ( 45″ ON; 15″ OFF)

ROPE CLIMB

INVERTED BURPEES TUCK JUMP

TOES TO BAR

RING PUSH UP

BOX JUMP

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