18/11/2013

emom 10′ 3 hang squat clean   “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups

15/11/2013

The Bear Complex: This is one rep: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-PressDo that seven times for one round. Do 5 rounds total working up to your max. You can rest in between rounds. wod demo courtesy of...

14/11/2013

20′ over head squat practice   metcon 5 rounds 20 wall balls 60 double unders

13/11/2013

team of 4 4 rounds 1′ max cal row 1′ max atlas stone 1′ max box jumps and over 1′ max swings 24/16 kg 1′ rest   score is total reps

12/11/2013

Emom 10′ 5 power clean week 4 + 7,5kg   metcon 40 power clean 30 burpees 20 thruster 10 power snatch 50/35 kg