WOD | 09.11.2016

Each for time
200m Sprint
10x

*Rest between efforts as needed

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WOD | 08.11.2016

Hero T.U.P.
AFAP (As Fast As Possible)
15-12-9-6-3 reps of
Power Cleans 60/40kg
Pull Ups
Front Squats 60/40kg
Pull Ups

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

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WOD | 07.11.2016

AMRAP (As Many Reps As Possible)
Tabata push press 35/25kg
Tabata Sit Up
Tabata Sumo Deadlift High Pull 35/25kg
Tabata Push Up

Strongman WOD
In teams of 3
1500m Farmer Carry 75/55kg
or
1500m Yoke Carry 105/85kg
or
1500m Wheelbarrow Carry 100/70kg (only ladies)

WOD | 06.11.2016

Partner WOD
“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters 70/50kg
6 Rope Climbs
11 Box Jumps 75/60cm

Partner #1 will perform the work listed above. Partner #2 will run 400m with a plate (20/15kg).
Once Partner #2 returns from the run, Partner #1 will grab the Plate and begin their 400m, while Partner #2 continues work wherever #1 left off.

WOD | 05.11.2016

AHAP (As Heav As Possible)
Snatch
3-3-3-3-3

Oly WOD
OHS Complex
+
Snatch Warm Up from the ground

Snatch
13′ to find your todays 1RM
-Then
EMOM for 10′
1 Snatch @90% of todays 1RM