WOD 122811

Run 1km
Then;
3 rounds of:
25 pull ups
7 clean and jerks @ 50kgs

22:37

WOD 121911

20 mins AMRAP of:
400m run
Max rep HSPU

5R+ 100m (15,10,10,7,8)

WOD 122111

21-15-9 of:
Squats x2
Pull ups

Time: 8:47

WOD 123111

"Karen"
150 Wall Balls for time:

27:43

WOD 122911

15 mins AMRAP of:
5 handstand push ups
10 single-leg squats (alt)
30 double unders

6R+5,10,20

WOD 121411

Death by pull ups
9R+8 (strict)

Strength menu:
Dead lifts 5-5-5-5-5
70-80-85-90-95

WOD 121311

For time of:

50 Handstand Push Ups
400m Run
50 Ring Dips
400m Run
50 Push Ups
400m Run

Time: 22:42

WOD 121011

20 Minutes AMRAP of:

400m Run
15 Power Cleans @ 45kgs

4R + 400m, 7


Strength Menu:
Weighted Single-Leg Squats
3-3-3-3-3

8kgs, 12kgs, 16kgs, 20kgs(1), 20 kgs, 24 kgs

WOD 120311

In a team of 2, complete for time of:

150 front squats @ 45kgs
150 pull ups
150 push ups
Run 800m

With Ari: 53:55

WOD 112811

10 rounds for time of:

3 clean and jerks @ 50kgs
3 muscle ups

Time: 22:53

WOD 112611

15 minutes AMRAP of:
100 meter run
10 ring dips
15 squats

7 Rounds

WOD 112311

For time of:

50 handstand push ups
50 double unders
50 ring dips
50 double unders
50 push ups
50 double unders

Time: 24:13

WOD 111711

8 minutes AMRAP of:
3 Deadlifts
5 Box Jumps
Total: 9R+3,4

2 minutes rest, then:

2 minutes max rep pull ups
Total: 31

WOD 111411

10 minutes AMRAP of:
Back Squat @ 60kgs
Total: 72

Rest 2 minutes, then:
Tabata Push Ups
Lowest rep: 6

WOD 111211

In a team of 2, complete for time:
50 Clean and Press @ 30kg
200 Squats
400 Double Unders

With Shen (40kgs) 16:29

WOD 111111

11 minutes AMRAP of:
11 Deadlifts @ 70kgs
11 Handstand Push Ups

5R+1

Rest 2 minutes then:

11 Muscle Ups for time:
Time: 10:10

Strength 111011

Back Squats
3@60kgs, 3@70kgs, 3@80kgs, 3@90kgs, 1@90kgs, 1@90kgs.

Presses
3@20kgs, 3@30kgs, 3@35kgs, 3@37kgs(2).

WOD 110911

15 Minutes AMRAP of:
5 Clean and Jerk @ 50kgs
10 Burpees

Total: 4R+5

WOD 110811

Three rounds for time:

10 overhead squats (35kgs)
50 double unders

Time: 12:12

WOD110411

Five rounds for time of:

7 Hang Cleans
21 Push Ups

Time: 17:10

WOD 110311

For time:

21-15-9 reps of
Push Jerk @ 45kg
Box Jumps 30"

Time: 10:56

WOD 110211

For time:

30-25-20-15-10
Pull Ups
Double Unders x2

Time: 24:36

WOD103111

For time of:

15 HSPU
30 KB Swings @ 24kg
60 Burpees
30 KB Swings @ 24kg
15 HSPU

Time: 17:58

Strength Menu:

Deadlift 10x2 @ 65% and 70% 1RM
65kg, 70kg