PartenerWOD | 19.02.2017

8 times
20″ Work Person A, Rest Person B
20″ Work Person B, Rest Person A

Deadlift 80/55kg
Hang Power Clean 60/40kg
Front Squats 40/30kg
Push Presses 30/20kg

*Clock will continue running

WOD | 18.02.2017

AFAP (As Fast As Possible)
50 Push Press 42,5/30kg
500m Run
50 Ring Dips
50 Calories Rowing
50 Push Press 42,5/30kg

*Trainer could decide to change the order of Running and the Rowing for individuals.

OlyWOD
Warm up:
1x Overhead Squat Complex with empty barbell
1x Overhead Squat Complex with 5kg plates on the bar
5 Overhead Squats Tempo 4122
5 Overhead Squats Tempo 1412
5 Overhead Squats Tempo is “normal”

Then,
Snatch (= Full Snatch)
Minute 0 to 5 do singles (same weight for 5 sets)
*Go up in weight.
Minute 5 to 9 do singles (same weight for 4 sets)
*Go up in weight.
Minute 9 to 11 do singles (same weight for 3 sets)
*Go up in weight.
Minute 11 to 16 do Singles (same weight for 2 sets)
You should be around 90/95% on this last set.
Take at least 2 minutes rest between these two singles.

Heavy
Front Squat
1-1-1-1-1
You must be successful

WOD | 17.02.2017

In 15′ minutes
Max Distance Farmer Carry

Could be 2×24/16kg Kettlebells
Could be 2×20/15kg Plates

After 15′ minutes
AMRAP 3′ of
Max Back Squats 60/40kg

WOD | 16.02.2016

AFAP (As Far As Possible)
in 12′ minutes of
30 Double Unders
10 Power Snatch 40/30kg
30 Double Unders
11 Power Snatch 40/30kg
30 Double Unders
12 Power Snatch 40/30kg
etc, etc, etc.

StrengthWOD
A> Overhead Squats
5-5-5-5 @80% of your 1RM
*You must hold 2″ seconds in the bottom

B> Strict Presses
4x max reps 55/35kg
*If you do more then 12 reps? Slow it down when you go down
for example Tempo 40X2
Goal is between 8-12 reps

C> L-Sit
30″-30″-30″-30″
*With as less stops as possible

**First do one set of A, then one set of B, then one set of C.
Do that four times.

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WOD | 15.02.2017

AMRAP (As Many Rounds As Possible)
in 5′ minutes of
15/12 Calorie Row
15 Toes 2 Bar

– Rest 1’minute

AMRAP (As Many Rounds As Possible)
in 5′ minutes of
50 Double Unders
15 Hollow Rocks

– Rest 1’minute

*TWICE!!!