Block 1

3 rounds for time of:

5 Snatch @40kg
5 Mu

Block 2:

 7 rounds  for time of:
5 Thrusters @45kg
10 DU

NEW VIDEO

CODE

warm up

technique HSPU : Handstand Push Up

WOD CODE:

15min AMRAP of:


3 HSPU
6 Pull Ups
9 DL ( 80/60kg or BW)

RUN

 AM:

5km 


PM:

21-15 -9

Box Jumps
Power Cleans


21-15-9

20DU
Snatches

21-15-9

Swings
Pull Ups

Amanda and the Others

AMANDA the Bitch:

9-7 -5

MU

Squat Snatch @ 40kg

15min rest

21-15-9

DL @92kg

Box Jumps

15min Rest

100 pull ups

100 KB swings @16kg

100 DU

100 OHS @30kg

18.05.2011

warm up

Dead Lift Technique

WOD:

5 Rounds for time of:

12 DL
9  Cleans
6 Jerk

Barbel Complex

Warm up

Back squat @80% 4x4

Military press @905 4x3

Barbel Complex

10 Rounds

1 Overhead Squat
1 back squat
1 OH walk  10 m