Wednesday

            6 ROUNDS GOR TIME

8 TTB

1 Clean (102/70 kg)

20 Box jumps

 

Closer: Flight simulator 

Wednesday

           EMOM 28

Min.1: 10 pull ups

Min.2: 12 TTB

Min.3: 15 Burpees

Min.4: Rest

Strength: Back

Sunday

              40-20-10 for time

KB SWINGS 

GOBLET SQUATS

* every 90 seconds do 10 sit ups

** start with the sit ups

Friday sled

       SLED PUSH/PULL 

10 ROUNDS/25 METERS

     BOX JUMP IP AND OVER

     :30 HANG OR 5 CAL SKI

Thursday

          EVITA

8 deadlifts 185/125

16 KB swings

150 single unders

Sunday 2015 Open athletes wod

    For Time

1 round:

     30 pull ups

     50 sit-ups 

     70 dubs

2 rounds:

      20 pull ups

      40 sit ups

      60 dubs

3 rounds:

      10 pull ups

      20 sit-ups 

      30 dubs

——————

Or this one….

   4 rounds for time

30 squats

10 pull ups

30 back extensions 

10 pull ups

30 sit ups

10 pull ups 

300 meter run/ ski/row

——————

CLOSER- TABATA

Alternating

KB swings/ upright rows

Saturday

       AMRAP 40

   500 meter row

8 bar facing burpees

   7 box jump overs

6 power cleans 

    5 toes to bar

Closer…. Annie

     50-40-30-20-10

Sit up

Dubs/ singles