50 Deadlifts (185/105*)
60 Burpees
70 Shoulder to Overhead (95/65*)
80 Pull-ups
90 Front Squats (95/65*)
100 KB Swings (53/35*)
*1 TEAM member working at a time. partition the reps as you wish.
11.12.2015
FUNday
In TEAMs of 2, complete for Time:
50 Deadlifts (185/105*)
60 Burpees
70 Shoulder to Overhead (95/65*)
80 Pull-ups
90 Front Squats (95/65*)
100 KB Swings (53/35*)
*1 TEAM member working at a time. partition the reps as you wish.
50 Deadlifts (185/105*)
60 Burpees
70 Shoulder to Overhead (95/65*)
80 Pull-ups
90 Front Squats (95/65*)
100 KB Swings (53/35*)
*1 TEAM member working at a time. partition the reps as you wish.
11.11.2015
Thursday
WOD "Armistice"
9 minute AMRAP
100m sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100m sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round
2-minutes of silence (rest, reflection), followed by:
9 minute AMRAP
100m Sprint
11 Push-Ups
11 Box Jumps (24/20”)
100-meter sprint
22 Push-Ups
22 Box Jumps
100m sprint
33 Push-Ups
33 Box Jumps
*add 11 to the Push-Ups and box jumps for each round
11.10.2015
11.09.2015
Tuesday
Every 2min for 20min alternate between movements:
4 Deadlifts
4 Bench Press
*Use 60-70% 1RM
Rest 5min, then...
Plank Ladder
4 Deadlifts
4 Bench Press
*Use 60-70% 1RM
Rest 5min, then...
Plank Ladder