WOD 20-1-2020
6min AMRAP of:
8x8m Shuttle Run with plate 10/5
8 Sit Ups with plate 10/5
WOD 17-1-2020
For time of:
100 Double U./ 300 Single U.
100 1-Arm DB Power Clean
100 Double U./ 300 Single U.
WOD 16-1-2020
9min AMRAP of:
1-2-3-4-… Toes to Bar
1-2-3-4-… Bar Facing Burpee over Barbell
WOD 15-1-2020
2 sets of:
3:00 Row @ SR 22-24
1:00 Sandbag/ Slam ball hold
3:00 Row @ SR 22-24
1:00 Max Distance Kett. Farmers Carry 20/12
1:00 Max Effort cal. Row
4min Rest
WOD 14-1-2020
"FRAN" - for time of:
21-15-9 Thruster 40/25
21-15-9 Pull Ups
WOD 13-1-2020
Assault Bike:
10x E2MOM of:
0:20 Sprint (ME cal.)
1:40 Rest
WOD 10-1-2020
Overhead squat
5-5-4-4-3-3 reps
WOD 9-1-2020
4 Rounds for quality of:
250/200m Ski Erg
1min Front Rack Kett. Hold
1min HS Hold
WOD 8-1-2020
5x E2MOM of:
6/5cal. Row
8 Pull Ups
10 DB Thruster 2x 16/12
WOD 7-1-2020
Strict Muscle Ups
a) 20min Practise drill
b) 20min Accessory for Strict Muscle Up"
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