WOD for Monday, Aug 03, 2015

5×3 TnG snatches

15 minutes of snatch practice:

  • 5 x 3 touch and go snatches
  • add weight in every set and until you find a heavy (not max) set of three

TnG snatches and high box jumps

On the minute for 14 minutes

  • odd: 3 t´n´g snatches @ heavy3-10%
  • even: 4-6 high box jumps @ 75/60cm
  • you can add weight after the third round of snatches

"Midline craziness"

For time:

  • 10-8-6-4-2 Overhead squat @ 60/40kg
  • 4-8-12-16-20 ghd sit ups

WOD for Friday, Jul 31, 2015

Upper body work

Shoulder to overhead:

  • find a heavy set of ten
  • do 2 x 8 touch and go sets @ heavy10 – 10%
  • 2 legless rope climbs after every set
  • rest 3min between efforts

Rowing and box over burpees

2-3 rounds of:

  • row 1000m @ 2km + 10sec
  • immediately after you're done rowing do 20 box over burpees for time
  • rest as needed between rounds (maximum of 5min rest between rounds)
  • your combined time for 2-3 rounds of box over burpees is your score

WOD for Friday, Jul 24, 2015

Upside down

For 25min practice (pick two)

  • headstand
  • handstand, progressions and tables here
  • strict handstand push up
  • hs walk

Flight Simulator

Complete the following double-under ladder, pausing between sets–but doing each set unbroken. If you miss a rep, you have to start that set over. Rest as needed in between sets, but score is total time.