Workout of the day
10 rounds for time
6 burpees
12 Kettlebell swing 16kg
18m overhead walk (25kg-5kg and back)

WOD "3 rep max Back Squat"

Workout of the day
A: Back Squat
B: Amrap 10min
5 renegate rows 10kg
10 dumbbell walking lunges 10kg
20 mountain climbers on dumbbell

group wod

Workout of the day
21,15,12,9,6 rep rounds for time of:
power clean 50kg / 25kg
pull up
wall balls 10kg / 5 kg


Workout of the day
For time:
50 db Power snatch right
50 db push press right
50 power snatch left
50 push press left
35 db power snatch right
35 db push press right
35 db power snatches left
35 db push press left
20 db power snatch right
20 db push press right
20 db power snatch left
20 db push press left

WOD "3 rep max deadift"

Workout of the Day
3 Rep max deadlift

WOD "Cindy"

Workout of the day
As many rounds as possible in 20 min of:
5 pull ups
10 push ups
15 squats


Workout of the day:
rest day


Workout of the day
Shuttle run 10m
Pull up
Push up
Sit up

WOD "Kelly"

Workout of the day:
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball


5 rounds for time:
10 burpees
20 kettlebell high pull 24kg
30 sit up
40m walking lunge