WOD | 08.02.2017

AFAP (As Fast As Possible)
10 rounds of
30 Double Unders
10 Kettlebell Swings 28/20kg
10 Burpees

WOD | 07.02.2017

Hang Squat Snatch
1-1-1-1-1
*Go heavy but you MUST be successful

Then,
AFAP (As Fast As Possible)
3 rounds of
10 Ground 2 Overhead 42,5/30kg
8x25m Shuttle Sprint

StrengthWOD
Squat Clean
5-5-5-5-5 @70% of your current 1RM
Hip Extensions
10-10-10
Dips
10-10-10

WOD | 06.02.2017

AMRAP (As Many Rounds As Possible)
in 15′ minutes of
5 Power Cleans 60/40kg
10 Box Jumps 60/50cm
15 Wallballs 20/14 lbs

StrongmanWOD
AFAP (As Fast As Possible)
10 rounds of
20m Overhead Kettlebell Lunges 28/20kg
25m Sled Pushes 100/70kg

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WOD | 05.02.2017

AFAP (As Fast As Possible)
100 Thrusters, I Go U Go per 5 reps 45/35kg
800m Barbell Walk 25/15kg
75 Wall Balls, By Break Partner Does 10 Burpees
60 Push Ups, While Partner Does Plank Hold
-Finisher,
2′ minute Wall Sit Together

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WOD | 04.02.2017

AFAP (As Fast As Possible)
4 rounds of
50 Double Unders
400m Run
10 Deadlifts 100/70kg
*Rest 2 minutes between rounds

OlyWOD
Snatch pause tempo pulls
2-2-2 > pausing at each position 1 sec
– 2cm off floor
– 2cm below knee
– 2cm above knee
– hang (mid thigh)
– high hang
Go down exactly the same way up. When you get to the 2cm above floor, pause then go up again the same way.
DO NOT GO TO FLOOR.

Clean pause tempo pulls
2-2-2 > same as snatch

Snatch
3-3-1-1-1
Focus on technique start from 30/25kg

Clean & Jerk
3-3-1-1-1
Focus on technique start from 30/25kg