wod 161202

strength

bentch press

5-5-5

metcon

18-15-12-9-6-3

sumo deadlift high pull 75/55

thrusters

over the bar burpees

Wod 161201

Strength

Push press

5-5-5

Metcon

21-15-9

Deadlift 225 /135

Box jump

Wod 161130

For time 

75 burpees

25 kb swing 24/16kg

50 double unders

50 burpees

50 kb swing

50 double unders

25 burpees

75 kb swing

50 double unders

Wod 161129

Strength

Clean

3-3-3-3-3

Metcon

8 min Emom

2 power Clean

2 low hang clean

2 front squats

60% of RM3

Wod 161128

Skill

Kippin handstand pushups

Metcon

JT

21-15-9

handstand pushups

ring dips

pushups

wod 161127

strength

back squat

5-5-5

metcon

3 rounds for time

run 400m

12 hang power clean 135/95

14 toes to bar

Wod 161126

Strength

Deadlift

5-5-5

Metcon

15 min AMRAP

I go u go

20 box jump

20 pullups

20 pushups

Wod 161125

Strength

Push press

3-3-3

Metcon

E2mom

6 thrusters 115/85

6 chest 2 bar

161124

Skill n strength

Snatch

2-2-2

Metcon

7 min AMRAP

7 ground to Overhead 95/65

7 Overhead squat

Wod 161123

Endurance
30 minutes AMRAP
every 6 minutes
run 200m
10 push ups

max Double unders