WOD 15/07/2016

HEAVY

MINUTES 1-9

ON THE 90 SEC. X 6 ROUNDS

2 HANG SQUAT SNATCH @70%  (1 RM) NO DROP

REST 4′

MINUTES 13-22

ON THE 90 SEC. X 6 ROUNDS

2 SQUAT SNATCH @80%  ( 1 RM)  NO T.e.G

 

TEAM WOD

2    PARTNER (M-M ; W-W)

FOR TIME:

200 PARTNER WALL BALL SHOTS @9-6

75   BURPEES SINCRO

 

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 27-11-15

Games2012_TrackTriplet_FroningLeverich_muscleup_0

HEAVY:

FRONT SQUAT:

1 x 6 @75%

3 x 4 @85%

1 x M.E. @95%

rest 3′ each set

 

WOD: for time

100 wall ball shots @(9-6)

50 American swing @(24-16)

10 Bar Muscle Ups

CAP TIME: 11 min

 

WOD 24/11/15

Camille-Overhead-Squat

HEAVY

OHS (over head squat)

1 x 8 @ 65%

2 x 6 @ 75%

3 x 4 @ 85%

rest 3′ each set

 

WOD: 3RFT

9 HANG SQUAT CLEAN @ 60/40

15 PUSH JERK @ 60/40

21 WALL BALL SHOT @9/6

45 D.U

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 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″