WOD 220214

Skill: Hand Stand Metcon: 25 Pullups 50 Double Unders 25 HSPU 50 Box Jumps 25 Rollups 50 Jumping Jacks 25 WallBall shots Run 200m

WOD 210214

Skill: L-Pullups 3 sets for max reps Metcon: 100 Doubleunders 24 Thrusters (40/20kg) 75 Doubleunders 16 Thrusters (40/20kg) 50 Doubleunders 8 Thrusters (40/20kg)

WOD 200214

Skill: Kettlebell Snatch Metcon: 10 Minutes AMRAP Ladder of: 2 Kettlebell snatch (24/16kg) 2 Wallball situps 2 Burpees 4 Kettlebell snatch (24/16kg) 4 Wallball situps 4 Burpees 6 Kettlebell snatch (24/16kg) 6 Wallball situps 6 Burpees and so on, adding 2 reps each round

WOD 190214

Strength: Weighted Pushups 3-3-3 Metcon: 3 Rounds for time: Run 400m 20 Pistols 15 Kettlebell Swings 10 Ring Dips WebRep סך כל הרייטינג

WOD 180214

Skill: WallBall Shots Strength: Switch Lunges 5-5-5-5 Metcon: 15min AMRAP of: 3 Toes to bar 6 Back extensions 12 Wallball shots WebRep סך כל הרייטינג

WOD 170214

Strength: Deadlift 5-5-5-5 Metcon: 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 Pullups After each round perform 3 Burpees

WOD 160214

Strength: Weighted Pullups 5-5-5-3-3 Metcon: Run 800m Then 3 rounds of: 15 Box Jumps 15 V-ups 15 Pushups Then Run 800m

WOD 150214

Strength: Front Squat 3-3-3-3-3 Metcon: 3 Rounds for time: 6x6 Sprints 50 Double unders 30 Ground to overhead w/plate (20/10kg) 10 Strict Pullups

WOD 140214

Skill: Hand Stand (accumulate 60 secs) Metcon: "Tabata Something Else" 20sec work followed by 10sec rest for 8 rounds of each: Tabata Pullups Tabata Pushups Tabata Situps Tabata Squats *No rest between tabatas*

WOD 130214

Skill: Pistol Squat Strength: Back Squat 5-5-5 Metcon: 14min AMRAP of: 6 Burpees 6 Knees to elbows 12 Kettlebell swings (32/16kg) 12 Situps

WOD 120214

Skill: Overhead Squat Metcon: 4 Rounds for time: 15 Overhead squats 15 Pullups Run 200m

WOD 110214

Strength: Back Squat 5-5-5-3-3 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 of: Kettlebell swings (32/16) Box Jumps Pushups