20151026 WOD

Workout of the Day
Strenght – Front Squat
3-3-3-3-3 Reps @ 75%

Skillwork – Snatch Balance

MetCon
AMRAP 15 min
15 – Snatch @ 40kg/opt kg / G2OH
30 – DU’s / 60 SU’s

Post your results to the Whiteboard.

20151025 WOD

Workout of the Day
“Clean & Jerk”
Team (3) 20 min AMRAP
Must be done in sets of 5.
Every team member must do 15 reps each round

45rep @ 60/45 kg
45rep @ 70/50 kg
45rep @ 85/55 kg
45rep @ 100/65 kg
45rep @ 110/70 kg

Score= total reps

Post your results to the Whiteboard.

20151025 WOD

Workout of the Day
“Filthy Fifty – Amla Style”
For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Ground to Overhead, plate 20kg
50 Lunges
50 Knees to Elbows
50 Push Presses, 20kg
50 Hip Extensions
50 Thrusters 20kg
50 Burpees
50 Double-Unders / 100 SU’s

Post your results to the Whiteboard.