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WOD | 24.09.2016

AFAP (As Fast As Possible)
10 Box Jumps 75/60cm
10 Bar Muscle Ups
20 Kettlebell Snatches 24/16kg
20 Pistols
30 Toes 2 Bars
30 Overhead Squats 35/25kg
40 Sit Ups
40 Medicine Ball Cleans 10/6kg
50 Burpees
50 Triple Unders

Oly WOD
Overhead Squat Complex (Empty Bar)
2 sets of
5 OH Squats Tempo 40X1
5 OH Squats Tempo 43X3
5 1,5 Oh Squats Tempo “normal”

Snatch warm up from ground with big plates (2x5kg)
2 Sets of
3 Snatch Pulls
3 Muscle Snatch
3 Power Snatch
3 Deep Power Snatch
3 Snatch

Snatch
Find your heavy single for today (10′)
A | 5 singles at 90%
B | 5 doubles at 80%
C | 5 triples at 70% (preference is to pause in bottom and top)

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WOD | 22.09.2016

Run AFAP 10 rounds of….
Will be announced by the trainer on the spot.
We’ll finish with a awesome finisher. You don’t want to miss that finisher.

StrengthWOD
Shoulder Press
2 sets of Max reps @ 50% of BW
– Then max Push Ups
Rest 60 seconds

Push Presses
2 sets of Max reps @ 50% of BW
– Then max Pull Ups
Rest 60 seconds

Push Jerks
2 sets of Max reps @ 50% of BW
– Then max Back Squats (or 1 minute)
Rest 60 seconds

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WOD | 21.09.2016

Hero Scooter
On a 35 minute clock with a partner
AMRAP (As Many Reps As Possible) in 30 minutes of
30 Double Unders
15 Pull Ups
15 Push Ups
100m Sprint

-Then, 5 minutes to find a 1 Rep max partner Deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed.
No partner? Rest 60 seconds between each round, and find a regular 1 Rep max Deadlift.

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WOD | 20.09.2016

AFAP (As Fast As Possible)
5 rounds for time of
25m Plate Overhead Walking Lunges 20/15kg
21 Burpees

Instructors WOD
TBA

StrenghtWOD
Sumo Deadlift
10-10-10-10-10

+ Something fun