Friday December 9, 2016

dsc_0012

SWOD:
front squat 5X2 work to a heavy double 
strict press 5X2 work to a heavy double
WOD: 12 min.AMRAP
as far as possible
2 front squats  165/115
20 du
3 front squats
30 du
4 front squats
40 du
5 front squats
50 du …
all squats and all jumps must be unbroken 
if broken 3 burpees penalty each time 

Tuesday December 6, 2016

dsc_0003

WOD #1:
3 power clean+3 front squats+3 push jerks 135/95
2 rounds
Followed by:
3 power clean+3 front squats+3 push jerks 155/105
2 rounds
Followed by:
3 power clean+3 front squats+3 push jerks 175/115
2 rounds
WOD #2:
5 X200mt sprints
1 min. break between rounds
Accessory:
10 strict t2b
15 hollow rocks
20 V-ups
30 superman
20 V-ups
15 hollow rocks
10 strict t2b