40-30-20-10
Swings
Pistols
Wallballs
280513
Bench Press
Wod:
“Nate”
290513
Back Squat 5-5-3-3-1-1-1
Shoulder press 5-5-3-3-1-1-1
Weighted pullups 8×2
Strict dips 5×5
Strict TTB 5×5
310513
Team Training 2x
1600 mt run w/ medball
100 pullups
100 HPS @40/25
100 v-ups
010613
WL
Snatch
“BRADSHAW”
10 rounds of:
3 Handstand push-ups
6 Deadlift @125/85kg
12 Pull-ups
24 Double-unders
Wod#2
Train your Weakness: 20’00”
030613
Wod#1
12’00 AMRAP
7 Power Clean & Jerks
14 Front Squats
21 Lateral Burpees
Wod#2
4x400mt Run
040613
Bench Press
Wod#1
“Brehm”
For time:
10 Rope climb/50 Chin-ups
20 Back squat @100/75kg
30 Handstand push-ups
Row 40 calories
Wod#2
Weakness Wod!
050613
AMRAP 25’00″
5 TTB
10 Box Jumps
15 Wallballs
+5 burpees each minute
070613
“Omar”
10 Thrusters @45/30
15 Lateral Burpees
20 Thrusters
25 Lateral Burpees
30 Thrusters
35 Lateral Burpees
080613
Wod
30’00″ time cap
3K Run
100 Russian Swings @24/16
100 Burpees
100613
Wod
20’00″ AMRAP
20 DU
10 WB
5 C2B
110613
Front Squat
5×3 @ME+AMRAP @80%3RM
Shoulder Press
2×20@ME
3×8 Goodmorning
5xMax Strict HSPU/Push-ups
3×12 Hip Extension
3×10 Strict TTB
























































