WOD 15/04/14

Strict pull ups:

Accumulate 30 reps in sets of max 6 reps

Add weight to make it challenging or scale it using an elastic band as needed

WOD

”Fight gone bad”

3 rounds for max reps and calories

1′ burpees

1′ box jump 60/50 cm

1′ row cal

1′ squats

1′ sit ups

Rest 1′

Score: total reps + calories

WOD 11/04/14

Buy in:

Max accumulated time of a handstand hold against wall within 3 minutes

WOD

6 INTERVALS  2′ ON 2′ OFF

Amrap:

7 hang clean 40/30 kg

7 push press 40/30 kg

7 thrusters 40/30 kg

 

Cash out:

Max accumulated time of a l-sit hold within 3 minutes

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