WOD | 30.10.2016

1) In 14 minutes (7 minutes each lift)
Find your 1RM:
Deadlift
Strict Press aka Shoulder Press

The score will be the combined weight of both athletes on both movements.

– Rest 5 minutes –

AMRAP 10 min
Person A: rows 250m
Person B: AMRAP
5 Deadlifts 100/70kg
15 Wall Balls 10/6 kg

WOD | 29.10.2016

AFAP (As Fast As Possible)
3 rounds of
1km Row
42 Kettlebell Swings 24/16kg
24 Pull Ups

OlyWOD
OHS Complex
Snatch warm-up from the ground

A. Find your daily max Snatch 1RM
– then
B. Drop down to 50% of A. and do max reps Snatches, TNG
– then
Again drop down 50% of B. and do max reps Snatches, TNG
*Focus. This will mentally destroy you. Stay strong. Don’t surrender.

Assessory work
Back Squat
3-3-3-3
– then do
3-3-3-3 @90% of todays max Back Squat weight
*Only when there is time left. Or else do it yourself in the Open Gym right now.

WOD | 28.10.2016

AMRAP (As Many Rounds As Possible)
in 30′ of
800m Run
15 Burpees

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WOD | 27.10.2016

AFAP (As Fast As Possible)
5 rounds of
30 Wall Balls 10/6kg
5 Squat Snatches ??/??kg
Rest 2 minutes
*Go for time and load

StrengthWOD
Back Squat
20 reps @50% of your 1RM
+ 10-10-10 with the same weight.
*Done this one already? Add 5kg.

Finisher
Coaches choice and it’s gonna be painful

WOD | 26.10.2016

AFAP (As Fast As Possible)
12-9-6 reps of
Squat Cleans 100/70
Muscle Ups