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WOD | 03.11.2016

AFAP (As Fast As Possible)
3 rounds of
10 Clean and jerks 60/40kg
50 Wall Balls 10/6kg

StrengthWOD
Back Squat
20 reps @50% of your 1RM
Plus + 10-10-10 with the same weight.
*Done this one already? Add 5kg or 10kg.
**Rest can not be longer than 5′ between sets.

Finisher
Glute Ham Raisers 10-10-10
Bicep Curls 10-10-10

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WOD | 02.11.2016

Weighted Pull Ups
3-3-3-3-3-3-3-3-3-3

Knee Floor Jumps
3-3-3-3-3

AFAP
In teams of 2
25m Sled/Yoke Pushes
*I Go U Go

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WOD | 01.11.2016

AFAP (As Fast As Possible)
10-9-8-7-6-5-4-3-2-1 reps of
1 1/2 Body Weight Deadlift
Strict Pull Ups
Handstand Push Ups

StrengthWOD
20 Deadlift @50% of 1RM or add 5/10kg more than last week
-then
10-10-10 Deadlift

+ a nice little finisher of the coach

WOD | 31.10.2016

AMRAP (As Many Rounds As Possible)
in 20′ of
400m Run
10 Front Squats 90/60kg
20 Knees 2 Elbows

Strongman WOD
AHAP ( As Heavy As Possible)
25m Farmer carry

AMRAP 15′ of
3 Stone 2 Shoulder
250m Run
3 Stone 2 Shoulder
250m Row

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