WOD 141230

bbs

5×3 @ 80%

 

metcon

for time

25 thruster 75/55

10 box jump 24/20

20 thruster 75/55

10 box jump 24/20

15 thruster 75/55

10 box jump 24/20

10 thruster 75/55

10 box jump 24/20

5 thruster 75/55

WOD 141215

bbs

back squat

1×20 @ 65%

1×10 @ 75%

 

metcon

 

4 min amrap

5 STOH 135/95

5 burpees

 

1 min rest

 

4 min amrap

5 power cleans 135/95

5 burpees

 

1 min rest

 

5 min amrap

wall balls 20/14

141212

bbs

bench press

5×3 @ 80%

 

metcon

for time

40 burpee box jumps 30/24

30 KB thrusters 53/35

400m run

30 KB thrusters 53/35

40 burpee box jumps 30/24