WOD 19/01/16

HEAVY:

2 rounds of:

death by  strict pull ups

rest 3′ between sets

WOD:

4 RFT:

9 T2B
9 S2OH @60/40
9 LAT. BURPEES

THEN

MAX EFFORT OF BAR MU (Men)/CHEST TO BAR (Girls)

CAP TIME: 8′

 

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