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WOD | 02.12.2016

AFAP (As Fast As Possible)
15 Cleans
– Rest 2′
12 Cleans
– Rest 2′
9 Cleans
*All @50% of your 1rm Deadlift

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WOD | 01.12.2016

AFAP (As Fast As Possible)
200m Death March 24/16kg
*with control

StrengthWOD
Back Squat
20 reps @50% of your 1RM
+ 10-10-10 with the same weight.
*Done this one already? Add 5kg or 10kg
*Not more then 5 minutes rest between efforts

+ 3 rounds of
30″ L-Sit
60″ Plank

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WOD | 30.11.2016

AFAP (As Fast As Possible)
1000m Row
Then, 5 rounds of
16 controlled Goodmornings 40/30kg
16 Toes 2 Bar
Then, 1000m Row

WOD | 29.11.2016

AFAP (As Fast As Possible)
5 rounds for time of
20 Pull Ups
15 Ring Dips

StrengthWOD
20 Deadlift @50% of 1RM or add 5/10kg more than last week
-then
10-10-10 Deadlifts
*Use your strongest grip, if you gave them use straps
**Not more rest then 5′ between sets
***Last week. Next week Find your 1RM.

+ TBA

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WOD | 28.11.2016

AHAP (As Heavy As Possible)
Front squat
3-3-3-3-3

Plus a finisher
Coach choice

StrongmanWOD
Minute 00:00 – 07:00
3 Clean & Jerks
Minute 07:00 – 14:00
2 Clean & Jerks
Minute 14:00 – 21:00
1 Clean & Jerk
*Start at 60/40kg

Finisher
3x
100m Something Overhead Carry