WOD for Thursday, 29 Sep, 2016

Gymnastic
6 rounds
6 chest to bar pull ups
6 ring dips
6 burpees
6 box jumps
6 single leg squats (3+3)
6 toes to bar

WOD for Wednesday, 28 Sep, 2016

Metabolic – Gymnastic – Weightlifting
AMRAP 10min
10 swings @24/16
10 pull ups
10 hand stand push ups
REST 3min
AMRAP 5min
5 sumo deadlift high pull @24/16
5 push ups
5 squat jumps

WOD for Tuesday, 27 Sep, 2016

Gymnastic – Weightlifting
21-15-9 reps of
power clean @40/25
push press @40/25
back squat @40/25

WOD for Monday, 26 Sep, 2016

Metabolic
AFAP
50 box jumps @24/20
50 squats
50 slam ball shots @9/6
50 knee to elbows
50 deadlifts @40/25

WOD for Saturday, 24 Sep, 2016

Metabolic – Gymnastic – Weightlifting
AFAP
50 wall ball shots @9/6
40 pull ups
30 clean and jerk @40/25
20 toes to bar
10 single leg squats
5 handstand push ups
10 single leg squats
20 toes to bar
30 clean and jerk @40/25
40 pull ups
50 wall ball shots @9/6

WOD for Friday, 23 Sep, 2016

Metabolic – Gymnastic – Benchmark
BLACK JACK
20 push ups
1 sit up
19 push ups
2 sit ups

1 push up
20 sit ups

WOD for Thursday, 22 Sep, 2016

Weightlifting
10-9-8-7-6-5-4-3-2-1
sumo deadlift high pull @24/16
swing @24/16
every set 10m farmer carry @2×24/2×16