WOD 290114

Box Jumps 3-3-3-3-3 Metcon: 5 Rounds for time: Run 200m with kettlebell (24/12) 30 Kettlebell swings 30 Doubleunders Cashout: Tabata Plank

WOD 280114

Strength: Weighted Pullups 5-5-5 Metcon: 2 rounds of 3min work, 1min rest: Hammer Slams Over-the-box Jumps Thrusters Situps WebRep סך כל הרייטינג

WOD 270114

Skill: Kettlebell Snatch Strength: Bench Press 5-5-5 Metcon: Run 800m 21-15-9-3 of: Box Jumps Pullups Rollups Run 800m

WOD 260114

Skill: Single/Double Unders Strength: Deadlift 3-3-3 Metcon: 15min AMRAP of: 4 HSPU 8 Knees to elbows 20 Double Unders Cashout: 2min Plank hold

WOD 250114

Skill: Over Head Squat Strength: Push Press 7-5-3-3-3 Metcon: 100 Pullups for time. *EMOM - 2 burpees*

WOD 240114

Skill: Hand Stand Strength: Weighted Pullups 5-5-3-3 Metcon: 10 Deadlifts (120/60 kg) 10 Over the box jumps 10 Kettlebell swings (32/16) 10 Toes-to-bar 24 Burpees 10 Toes-to-bar 10 Kettlebell swings (32/16) 10 Over the box jumps 10 Deadlifts (120/60 kg)

WOD 230114

Skill: Hand Stand Push Ups Strength: Deadlift 5-5-3-3-3 Metcon: 5 Rounds for time: 10 HSPU 15 Burpees 20 Jumping Lunges

WOD 220114

Skill: Front Squat Strength: Front Squat 5-5-5 Metcon: 17min AMRAP of: 200m Run 30 Sumo Deadlift High Pull (50/30kg) 30 V-ups

WOD 210114

Skill: L-Sit Strength: Deadlift 9-7-5-5-5 Metcon: For time: 100 Kettlebell swings (32/16) 100 Double unders 50 Goblet Squats (32/16) 50 Double unders 25 Hand Release Pushups 25 Double unders

WOD 200114

Skill: Kipping pullups Strength: Press 3-3-3-3-3 Metcon: 7 Rounds for time of: 9 Burpee- Box jumps 9 Ring Dips 9 Pullups Cashout: 60 seconds L-Sit

WOD 190114

Skill: Single/Double Unders Strength: Back Squat 5-5-5 Metcon: 50 Double unders 40 Walking Lunges with KB Overhead (20 each arm) 30 Thrusters (40/20kg) 200m Run 30 Kettlebell Swings (32/16kg) 40 Situps 50 Double unders

WOD 180114

Skill: Push Press Strength: Weighted Pushups 5-5-5 Metcon: 18min AMRAP of: 15 Box Jumps 12 Push Press (50/30kg) 9 Toes-to-bar