WOD 2/12/15

Warm-up 3x
15m bear crawl
10sec active hang
5 turtle get up
2x
2:30min clap the hands
2:30min wall extensions

Gymnastics
Weighted Pull-ups (7×3) @50%+
13.5kg
Weighted Ring Dips (7×3) @50%+ 15kg

Metcon (No Measure)2x
30 banded good morning
60 superman

Metcon amrap 17
10 burpees
15 plate g2o 20/15
200m run
7+55m RX

Tuesday 24/11/15

Warm-up 2x
3 burpees
5 turtle get up
7 ring rows
3x
14 I’s
12 T’s
10 Y’s
8 scapula pull ups

Strength
5×5 weighted pull ups @75% 10kg
5×5 weighted ring dips @75% 10kg

3x
15 superman halo
15 superman
15 superman medball throw

Metcon for time:
27-21-15-9
box jumps
swings 24/16
RX 5:09

WOD 30/10/14

Warm-up
3x 10 swings 10 squats 5 ring rows

Hang Snatch
2x
5 snatch deadlift
5 hang snatch high pull
5 ohs
5 snatch balance
5 hang snatch

Weightlifting
Hang Snatch (1×3)
hang snatch
e1:30mom 15
2×5 20/ 22,5
3×4 25 27,5 30
5×3 32,5 35 37,5 (2x)
*increase every set by 0-5kg

Basic Strength
Metcon (No Measure)
e30sec for 10min
I. 15sec hold bottom of push up
II. 3 strict ring dips (weighted if possible) used 1,25 kg 😉

Metcon (2 Rounds for reps)
amrap 5
10 cal row
10 burpees over the rower
3 rounds plus ten
2min rest

amrap 5
10 t2b
10 goblet squats 32/24
four rounds plus 11