WOD 180314

Strength: Floor Press 5-5-5 Metcon: Run 800m 30 WallBall Shots Run 800m 30 Clapping Pushups Run 800m 30 SDHP (60/35kg)

WOD 170314

Strength: Weighted Push-ups 5-5-5 Skill: L-Sit Metcon: 27 Pullups 27 Kettlebell Swings (32/16) 27 Box Jumps 27 Ring Dips 27 Squats 27 WallBall Shots (10/6) 27 Burpees :)

WOD 160314

Strength: Front Squat 5-5-5-3-3 Metcon: 20min AMRAP of: 200m Run 5 Toes to bar 5 Doubleunders 200m Run 10 Toes to bar 10 Doubleunders 200m Run 15 Toes to bar 15 Doubleunders And so on, adding 5 reps to each exercise every round untill the time cap.

WOD 150314

Skill: Hand Stand Strength: Press 3-3-3 Metcon: For time: 25 Plate Thrusters (20/10kg) 10 Over-the-box Jumps 50 Plate Situps (20/10kg) 10 Over-the-box Jumps 50 Plate Overhead Walking Lunges (20/10kg) 10 Over-the-box Jumps 25 Plate Thrusters (20/10kg) WebRep סך כל הרייטינג

WOD 140314

Skill: Pistols Strength: Bar Dips 3 sets of max reps Metcon: 3 Rounds for time of: 10 Pullups 30 Pistols 60 DU WebRep סך כל הרייטינג

WOD 130314

Skill: Kettlebell Clean Strength: Back Squat 5-5-3-3-3 Metcon: AMRAP in 12min of: 5 Toes to bar 5 HSPU 5 Ring Dips WebRep סך כל הרייטינג

WOD 120314

Skill: Box Jump for height 3-3-3-3 Strength: Deadlift 5-5-5 Metcon: 21-15-9 of: Ground to overhead w/Plate (20/10kg) Burpees *30sec plank after every round*

WOD 110314

Strength: Weighted Chinups 4-4-4-4 Metcon: 2 Rounds for time of: 50 HRPU 50 Box Jumps Run 800m

WOD 100314

Skill: Kipping Pullups Strength: Back Squat 5-5-3-3 Metcon: 5 Rounds for time of: 30 Kettlebell swings (24/16kg) 20 Russian twists (20/10kg)

WOD 090314

Strength: Press 5-5-5 Push Press 3-3-3 Metcon: AMRAP in 14min of: 200m Run 21 Situps 12 Wallball shots

WOD 080314

Skill: Double Unders Metcon: In Pairs for time: Run 400m 150 Kettlebell swings 100 Burpee over the partner 50 Pullups Run 400m

WOD 070314

Skill: Hand Stand Strength: Back Squat 5-5-5-5 Metcon: 25-20-15-10-5 of: Box Jumps Hand Release Pushups