Wednesday - 260314
Skill: Kettlebell Clean/Swing Strength: Ring Dips 3 sets of Max reps Metcon: 30 DoubleUnders 20 Kettlebell Cleans (24/12kg) 30 Burpees 20 Kettlebell Cleans (24/12kg) 30 Box Jumps 20 Kettlebell Cleans (24/12kg)
Tuesday - 250314
Strength: Overhead Squat 3-3-3 Metcon: Run 400m 40 Kettlebell Thrusters (32/16) 40 Pushups Run 800m 30 Kettlebell Thrusters (32/16) 30 Pushups Run 1600m 20 Kettlebell Thrusters (32/16) 20 Pushups
Monday - 240314
Skill: Kettlebell Snatch Metcon: 10 Rounds for time of: 10 Wallball Shots (10/6) 10 Kettlebell Swings (32/16) Cashout: 2min L-Sit
Sunday - 230314
Strength: Back Squat 3-3-3-3-3 Metcon: In Pairs for time: Run 400m (Together) Then perform 2 rounds of: 100 Doubleunders 75 Plate Pushpress (20/10kg) 50 Pullups Then Run 400m
Saturday - 220314
Strength: 10min to find your heaviest 1 rep Thruster Metcon: AMRAP in 12min of: Run 200m 5 Wall Climbs 10 knees to elbow
Friday - 210314
Skills: Kipping Pullups Box Jumps for height 2-2-2-2 Metcon: 30-20-10-20-30 reps of: Situps Squats *EMOM 3 Burpees*
Thursday - 200314
Skill: Kettlebell Clean Strength: Push Jerk 3-3-3-3 Metcon: AMRAP in 7min of: 10 Kettlebell Clean (5 each arm) (24/12) 10 Jumping Lunges Rest 2min and then: AMRAP in 7min of: 10 Burpees 10 Knees to elbows
Wednesday - 190314
Strength: Front Squat 5-4-3-3 Metcon: Run 100m w/KB (24/12) 30 KB Swings (24/12) Run 100m w/KB (24/12) 25 Goblet Squats (24/12) 20 C2B 15 V-ups 10 Ring Dips 5 Strict HSPU
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