Author: admin

WOD 5 ROUNDS FOR TIME 40KG/25KG 10 X DEADLIFT 10 X BENT OVER ROWS 10 X CLEAN 10 X FRONT SQUATS 10 X PUSH PRESS 10 X ALT LUNGE BACK 10 X PRESS UP[S

STRENGTH WORK: SHOULDER PRESS 5 X 5 MAIN WOD: FOR TIME: WALL BALLS @ 9Kg / 5Kg   50/40/30/20 KNEES TO ELBOW               5/ 10/15/20

WOD AMRAP 12 MIN SOHP X 10 PUSH PRESS X 5 SIT UPS X 10

WOD  5 ROUNDS FOR TIME: 10 X DEADLIFT @ 60KG/40KG 20 BOX JUMPS 24″ / 20″

WOD 3 ROUNDS FOR TIME : WALL BALL X 20 @ 9KG/7KG HAND RELEASE PRESS-UPS X 20 THRUSTERS X 15 @ 30KG RING ROW X 15 KETTLEBELL SNATCH X 10 @ 20KG / 16KG

WOD   1 MIN OF EACH EXERCISE FOR 5 MIN 1 MIN REST 3 ROUNDS BURPEES SNATCH @ 20KG BOX JUMPS THRUSTERS @ 20KG JUMPING PULL UPS

WOD  – HOPE 1 MIN OF EACH EXERCISE FOR 5 MIN 1 MIN REST 3 ROUNDS BURPEES SNATCH @ 20KG BOX JUMPS THRUSTERS @ 20KG JUMPING PULL UPS

WOD 5 ROUNDS FOR TIME 10 X POWER CLEAN 40KG/30KG 5  X PUSH PRESS 40KG/30KG 200M ROW  

WOD TABATA  – 8 ROUNDS OF 20 SECS WORK 10 SECS REST OF FOLLOWING EXERCISES: ROW AIR SQUATS BURPEES PULL UPS PUSH UPS SIT UPS

WOD 1 CROSSFIT TOTAL Three attempts at a 1 RM BACK SQUATS SHOULER PRESS DEADLIFT The score is the total of the combined weight successfully lifted. WOD 2 CROSSFIT ELIZABETH 21-15-9 REPS FOR TIME: CLEAN 61Kg 
RING DIPS