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WOD 3.11.16 (GW)

PRO/ROOKIES: 16 min EMOM – ODD 5 Squat Snatch RX 60 kg, EVEN 8/7 Toes to Bar.

HEAVY DAY: Front Squat 4×8, Pull Ups 4×8 (weighted), One Arm Row 4×10 (each), 3×3 Rope Climb super set 3×8 Bench Press close grip.



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WOD 2.11.16 (M)

PRO/ROOKIES: 1000/800 m Run, 25/20 DU, 800/600 m Run, 50/40 DU, 600/400 m Run, 75/60 DU, 400/200 m Run, 100/80 DU. Time cap 30 min.

HEAVY DAY: Front Squat 4×8, Pull Ups 4×8 (weighted), One Arm Row 4×10 (each), 3×3 Rope Climb super set 3×8 Bench Press close grip.



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WOD 1.11.16 (MGW)

PRO/ROOKIES: 20 min AMRAP 200 m Run, 20/16 Goblet Lunges RX 24 kg, 8/6 one arm push press DB or KB RX 20kg, 12/10 Ring rows.

HEAVY DAY: Bulgarian split squat 4×8, Good mornings 3×10, Bench press 4×8,
Barbell high row (back) 4×8, Military press alternating 3×10



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WOD 31.10.16 (GW)

PRO/ROOKIES: For time 21-15-9 Dead Lift RX 100 kg, Chest to Bar Pulls ups/Pull ups Time cap 8 min, 2 min REST For time 60/40 Burpees, Sit Ups.

MASTER CLASS: 7 min Ladder 3,6,9,12… Clean n Jerk RX 60 kg, Chest to Bar Pull Ups, 5 min Rest then team WOD Couples 10 min AMRAP 200 m ROW, 10 Burpees Box Jump, Buy in 2 sets 2*10 m Hand Walking Relay.

HEAVY DAY: Bulgarian split squat 4×8, Good mornings 3×10, Bench press 4×8,
Barbell high row (back) 4×8, Military press alternating 3×10



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WOD 27.10.16 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 250/200 m Row, 2nd min 20/15 Wall Ball Shots, 3rd min 12/8 Strict Chin Ups, 4th min 12/8 Box Jumps, 5th min 20/15 Sit Ups.

HEAVY DAY: 4*8 dead lift, 3*8 step up box farmer loaded, 4*8 strict pull ups loaded if possible, 3*10-12 inverted row, 3*15 GHD back extensions



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WOD 26.10.16 (MWG)

PRO/ROOKIES: For time 1000/800 m Run 5 min cap. 3 min Rest, then 9 min AMRAP 20/16 KB Pass through lunges RX 24 kg, 10/8 Toes to Bar, 30 DU. Buy in for the AMRAP 40/30 Burpees.

HEAVY DAY: 4*8 dead lift, 3*8 step up box farmer loaded, 4*8 strict pull ups loaded if possible, 3*10-12 inverted row, 3*15 GHD back extensions



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WOD 25.10.16 (MW)

PRO/ROOKIES: 5 Rounds for time 7 Dead Lift, 4 Clean, 2 Jerk RX 90 kg, 400 m Run.

HEAVY DAY: Back squat 4*8, lunges front rack load 4*16 (8R+ 8L), 4*8 Bench press,
3*8 Loaded Dips, 3*failure deficit push ups.



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WOD 24.10.16 (G)

PRO/ROOKIES: 15 min EMOM 1st min 6/3 Muscle Up or 8 Ring pull ups/Ring Rows, 2nd min 12/8 Push Ups, 3rd min 30 sec max air squat.

Master Class: 21 Thrusters RX 40 kg 7 ring muscle up, 15 Thrusters, 5 ring muscle up, 9 Thrusters, 3 ring muscle up, 7 min Cap. 5 min Rest then 7 min AMRAP – 5 Dead Lift RX 120 kg 7 Burpees Jump Over the Bar, 25 DU.

HEAVY DAY: Back squat 4*8, lunges front rack load 4*16 (8R+ 8L), 4*8 Bench press,
3*8 Loaded Dips, 3*failure deficit push ups.



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