AFAP (As Fast As Possible)
100 Wall Balls
1600m Run
50 Wall Balls
StrongmanWOD
I Go, U Go
AFAP (As FAst As Possible)
3 rounds for time of
10 Tire Flips
30 Toes 2 Bar*
10 Stone 2 Shoulder
30 Toes 2 Bar*
*I Go, U Go per 15 reps
WOD | 22.01.2017
Buy in: 400m Double Jerry Can Carry*
then,
100 Squat Cleans 60/40kg**
*One jerry can per person
**When the bar is dropped, the other partner does 5 burpees before taking over.
WOD | 21.01.2017
AMRAP (As Many Reps As Possible)
Snatch (should be a Squat Snatch)
2′ minutes @90% of 1RM
1′ minute rest
2′ minutes @80% of 1RM
1′ minute rest
2′ minutes @70% of 1RM
1′ minute rest
2′ minutes @60% of 1RM
OlyWOD
Warm up
OHS Complex
*Empty bar
then,
5 Snatch Pulls
5 Muscle Snatch
5 Power Snatch – 3″second pause in landing position
5 Deep Power Snatch – 3″second pause in landing position
5 Snatch – 3″second pause in landing position
*W/ plates. 30/25kg
AMRAP (As Many Reps As Possible) but go for quality
Squat Snatch
2′ minutes @90% of 1RM
1′ minute rest
2′ minutes @80% of 1RM
1′ minute rest
2′ minutes @70% of 1RM
1′ minute rest
2′ minutes @60% of 1RM
WOD | 20.01.2017
AFAP (As Fast As Possible)
15 rounds of
1 Legless Rope Climb
10 Burpees
20 Double Unders
WOD | 19.01.2017
AFAP (As Fast As Possible)
3 rounds of
25 Deadlifts 90/60kg
25 Toes 2 Bar
StrengthWOD
Superset style
Banded Front Squats
5-5-5-5-5
Strict Presses/Push Press
5/5-5/5-5/5-5/5-5/5
Bonus
100 V-Ups