18/12/13

Strength

10-8-6-4-2
Dumbbell Bench-Press @ AHAP
Ring-Rows (Elevated)

Core

10-1-1-10
T2B
Hollow-Rocks

WOD

1 RFT
1000 m- Row
100- DU’s/300 SU’s
10- 50 FT Shuttle Sprints

18/12/11

Strength

Snatch
3 reps @ 65% of 1 RM
3 reps @ 75% of 1 RM
2 reps @ 80% of 1 RM

Overhead-Squat
3 reps @ 65% of 1 RM Snatch
3 reps @ 75% of 1 RM Snatch
3 reps @ 80% of 1 RM Snatch

WOD

3-Rounds
30-AB-Mat Situps
10-Deadlifts #155 #225
10-HSPU
20-Box-Jumps 20/24”

18/12/10

Strength

A. Strict-press
5 x 3 @ 80%

B. Back-Squat
5 x 3 @ 80

WOD

15 min AMRAP:
15 Wall-Balls #14 @20
12 KB-Swings #16 #24
9-Burpees-over-KB

18/12/07

Strength

Reverse Barbell Lunges
12 steps @ 40% of Back-Squat 1 RM
10 steps @ 45% of Back-Squat 1 RM
8 steps @ 50% of Back-Squat 1 RM

Deadlift
3-3-3-2-2-2
Increase weight to finish AHAFA

WOD

12 min Amrap
1-Deadlift #95 #135
1-Squat-Clean #95 #135
1-Jerk #95 #135
3-Bar-Mu’s/6-C2B/9-Pullups
2-Deadlift #95 #135
2-Squat-Cleans
2-Jerks #95 #135
3-Bar-MU/6-C2B/9-Pullups
*Continue adding 1 reps to all barbell movements
get as far as you can until time expires