WOD | 29.11.2016

AFAP (As Fast As Possible)
5 rounds for time of
20 Pull Ups
15 Ring Dips

StrengthWOD
20 Deadlift @50% of 1RM or add 5/10kg more than last week
-then
10-10-10 Deadlifts
*Use your strongest grip, if you gave them use straps
**Not more rest then 5′ between sets
***Last week. Next week Find your 1RM.

+ TBA

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WOD | 28.11.2016

AHAP (As Heavy As Possible)
Front squat
3-3-3-3-3

Plus a finisher
Coach choice

StrongmanWOD
Minute 00:00 – 07:00
3 Clean & Jerks
Minute 07:00 – 14:00
2 Clean & Jerks
Minute 14:00 – 21:00
1 Clean & Jerk
*Start at 60/40kg

Finisher
3x
100m Something Overhead Carry

WOD | 27.11.2016

AMRAP (As Many Reps As Possible)
in 20′ of
Pers A: 200m Atlas Stone Carry @Belly
Pers B: AMRAP Power Snatch 45/35kg
-Swith, 2 rounds

Pers A: 15 Squat Cleans 45/35kg
Pers B: Atlas Stone Hold in Lap
-Swith, 2 rounds

After 20′
Finisher
8x Sled Push 25m
I Go, U Go
Groups of 3

WOD | 26.11.2016

AMRAP (As Many Reps As Possible)
5 rounds of
1′ Deadlifts 70/50kg
1′ Push Ups

OlyWOD
OHS Complex 30/20kg

Snatch
10′ to build up to a heavy triple Snatch

-then
EMOM (Every Minute On the Minute)
for 15′
1 Deadlift Snatch Grip
1 Hang Snatch Pull
1 Squat Snatch
*@70% of today’s triple