WOD 060314

Skill: Medicine ball clean Metcon: 4 Rounds for time of: 15 Pullups 15 Med-ball cleans Run 200m

WOD 050314

Strength: Overhead Squat 3-3-3 Metcon: 70 Doubleunders 50 Situps 30 Wallballs 20 Knees to elbows 10 Burpees 20 Knees to elbows 30 Wallballs 50 Situps 70 Doubleunders

WOD 040314

Strength: 3 sets of Max Pullups (no weight) Metcon: 7 Rounds for time: 20 Walking Lunges w/KB overhead (24/12) 15 Tuck Jumps 10 HSPU

WOD 030314

Strength: Strict Press 5-4-3-2-1 Metcon: For time: Run 800m 30 Box jumps 30 V-ups Run 400m 20 Box jumps 20 Pistols Run 200m 10 Box jumps 10 Pullups

WOD 020314

Skill: Kipping Pullups Metcon: 3 RFT: 24 Kettlebell Swings (32/16) 12 Goblet Squat (32/16) 6 Toes to bar 3 Wall climb Cashout: 50 Wallball situps

WOD 010314

Strength: Back Squat 3-3-3-3 Push Press 5-5-5 Metcon: AMRAP in 9min of: 5 Chest to bar 10 Jump Lunges 15 Double Unders

WOD 280214

Gymnastic Skills: L-sit (2min) Hollow body position (2min) Strength: Bench Press 4-4-4-4 Metcon: 50 Double Unders 30 Kettlebell swings (32/16) 800m Run 30 Ring Pushups 50 Double Unders

WOD 270214

Strength: Ring Dips 5-5-5 Push Jerk 3-3-3 Metcon: 3 Rounds for time: Run 400m 50 SDHP (40/20) 50 Situps

WOD 260214

Skill: Single/Double Unders Metcon: "Karen" 150 Wallball Shots

WOD 250214

Strength: DeadLift 3-3-3-1 Metcon: 15-12-9-6-3 of: Kettlebell swings (32/16) Rollup Burpees WebRep סך כל הרייטינג

WOD 240214

Strength: Front Squat 5-5-5-3-3-1 Metcon: AMRAP in 12min of: 17 Pushups 11 Box Jumps 5 Push-Press (50/20kg)

WOD 230214

Strength: Press 5-5-5 Metcon: For time: Run 800m Then 2 rounds of: 40 G2OH w/ Plate (20/10kg) 30 Situps w/ Plate (20/10kg) 20 Walking Lunges w/ Plate (20/10kg) 10 Pullups