4RFT

 
Omry Peled  
 
ספטמבר 29, 2015  

WOD

4 rounds for time of:
30 push-ups
front squats, 20 reps
push presses, 20 reps
30 sit ups

*use Medium/heavy weight

GirlsWOD

skill 

rope climb

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

"Annie"

 
Omry Peled  
 
נובמבר 5, 2014  

WOD

Strength

Push jerk 3-3-3-3-3 reps

Post loads to comments.

Metcon

"Annie"

50-40-30-20-10

sit-ups

double unders

*10min time cap!

EnduranceWOD

Skill

double unders

"Death by Burpees"

Every minute you are going to do burpees that correspond with that minute : 1 min = 1 burpee, 2 min = 2 burpees, 3 min = 3 burpees, and so on.

You are going to go as high as you can until you can no longer do the required amount of burpees within the minute, and then start over with 1 burpee until the time cap of 20min.