WOD | 15.09.2016

Heavy
Front squat
7-7-7-7-7

AMRAP in 8′ of
10 Front Squats @50% of heaviest above
10 Burpees over the Bar

Strength WOD
60 Bench Presses @ BW
*Every time you break? 10 Pull Ups
**Not for time, but don’t go slow

WOD | 14.09.2016

AFAP (As Fast As Possible)
30 Deadlifts 85/60kg
30 Calories Row
30 Overhead Squats 40/30kg

WOD | 13.09.2016

AHAP (As Heavy As Possible)
Thrusters
5-5-5-5-5

StrengthWOD
Back Squat
10-10-10-10-10-10
5kg heavier then last week

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WOD | 12.09.2016

AMRAP (As Many Rounds As Possible) in 30 minutes of 12 Walking Lunge Steps 15 Plate Sit Ups 15 Banded Hip Extensions 5 Muscle Ups Strongman WOD Zercher Squat 5-5-5-5-5-5 5 rounds for time 20 Cal row 15m KB Overhead Walking Lunge L/R 24/16kg Rest 2′