WOD – 07.10.16

AMRAP 15′.

KB Russian Twist – 20 reps.
Air Squat – 30 reps.
KB Swing – 20 reps.

WOD – 06.10.16

AMRAP 20′.

Muscle Up / Bar Muscle Up – 1 rep.
Deadlift – 2 reps.
Pistol – 3 reps.
Deadlift – 4 reps.
Strict Pull Up / Pull Up – 5 reps.
DB/KB Thruster – 6 reps.

WOD – 05.10.16

3 – ROUNDS FOR TIME
DU – 30 reps.
Wall Ball – 21 reps.
DU – 30 reps.
Front Squat – 15 reps.
DU – 30 reps.
Box Jump – 9 reps.
TIME CAP 20′.

WOD – 04.10.16

AMRAP 16′.

Handstand Walking – 10m.
Overhead Walking Lunge – 10m.
Sled – 20m.
Toes To Bar – 10

WOD – 03.10.16

5 – ROUNDS FOR TIME.

Clean e Jerk – 8 reps.
Burpee – 10 reps.
Rope Climb – 1 rep.

TIME CAP 12′.