28th November XXX
4 rounds for time:
20 x wallballs
20 x kettle bell swings 32/24kg
20 x toes-to-bar
05-12-16
test week is coming...
3 minute amrap
21 x power cleans 60/40kg
remaining time: max calories x row or ski
(rest 2 minutes)
3 minute amrap
18 x squat cleans 60/40kg
remaining time: max calories x row or ski
(rest 2 minutes)
3 minute amrap
15 x thrusters 60/40kg
remaining time: max calories x row or ski
(rest 2 minutes)
3 minute amrap
12 x clusters 60/40kg
remaining time: max calories x row or ski
02-12-16
how are your dubs after a wod?
buy in - 100 x double unders
10-8-6-4-2
squat cleans 60/40kg
bar facing burpees
cash out - 100 x double unders
01-12-16
it's DECEMBER !!
4 minute amrap
5 x bar facing burpees
5 x power snatch 40/30kg
(rest 2 minutes)
4 min amrap
max calories - rower
(rest 2 minutes)
THEN REPEAT...
30-11-16
sweat rest then sweat more!
15 minute amrap
21-15-9
power cleans 50/35g
thrusters 50/35kg
remaining time max calories - row / bike / ski
(rest 5 minutes)
15 minute amrap
5 x chest to bar pull-ups
10 x handstand push-ups
15 x goblet squats 16/12kg
29-11-2016
triplet
12 minute amrap
10 x toes to bar
20 x press-ups
30 x air squats
28-11-2016
don't let go
4 rounds for time:
20 x Russian kettle bell swings
20 x wallball
40 x double unders
25-11-2016
time to go strict
15 minute amrap
5 x handstand push-ups
10 x strict pull-ups
15 x toes to bar
20 x double unders
24-11-2016
its a fast one
4 rounds: 3 minutes on / 2 minutes off
10 x power snatch 50/35g
10 x overhead squats 50/35g
in the remaining time
round 1 - row for max calories
round 2 - ski for max calories
round 3 - assault bike for max calories
round 4 - burpee over the bar max reps
23-11-2016
don't stop moving
15 minute amrap
5 x burpee muscle-ups
10 x press-ups
15 x box jumps 24/20"