WOD: Wednesday, 30.11.2011

PERFORM:

• Cross-Sport training

For TIME:

• 3 ROUNDS of:
• 10 reps of kipping pull-up
• 10 reps of parallel bars dip
• 10 reps of 10 kg dumbbells overhead press

WORKOUT PLACE:

Gym: Kwadrat Krakow

WOD: Tuesday, 29.11.2011

PERFORM:

• 3 ROUNDS of: 
• 15 bosu burpees
• 15 hindu push-ups

For TIME:

• 3 ROUNDS of:
• 10 reps of kipping pull-up
• 10 reps of 40 kg dead-lift
• 10 reps of plyo push-up
• 10 reps of plyo bw squat
• 10 reps of straight leg rises

FINISH with:

• 30 sit-ups

WORKOUT PLACE:
Gym: Atlantic Krakow

WOD: Monday, 28.11.2011

PERFORM:

• 3 ROUNDS of: 
• 100 reps of jump rope
• lateral walk in push-up position

For TIME:

• 3 ROUNDS of:
• 10 reps of kipping pull-up
• 10 reps of 20 kg front squat
• 10 reps of T-push-up each side
• 10 reps of 25 kg push-press
• 10 reps of straight leg rises

FINISH with:

• 20 Tuck-ups

WORKOUT PLACE:
Gym: Atlantic Krakow

WOD: Saturday, 26.11.2011

PERFORM:

• 2 ROUNDS of: 
• 15 burpees
• 12 split-squats
• 20 bw squats

For REPS:

• 3 ROUNDS of:
• 1 minute kettlebel swing (30 sec each hand)
• 1 minute 45 kg barbell dead-lift
• 1 minute 20kg barbell clean & press
• 1 minutes push-ups (each round different variation)
• 1 minute pull-up

FINISH with:

• 10 hanging leg rises
• 20 sit-ups

WORKOUT PLACE:
Gym: Atlantic Krakow

WOD: Friday, 25.11.2011

PERFORM:

• 3 ROUNDS of: 
• 14 km/h run for 2 minutes
• 9 km/h run for 1 minute
• 3 ROUNDS of: 
• 100 reps jump-rope
• 10 bosu burpees

For TIME:
21-15-9 of:

• 25kg barbell clean
• Australian pull-up
• 16kg dumbbells overhead press
• Muscle-Up Dip
• Jack-Knife with legs on the floor

FINISH with:

• 5 Pull-Ups

WORKOUT PLACE:
Gym: Atlantic Krakow

WOD: Thursday, 24.11.2011

PERFORM:

• 3 ROUNDS of: 
• 50 reps jump-rope
• 15 burpees

For TIME:
21-15-9 of:

• regular push-ups
• bw squats
• single-leg push-ups

FINISH with 3 ROUNDS:

• 10 Tuck Ups
• 10 Straddle Ups
• 10 V Ups
• 10 Leg Circles  to the right
• 10 Leg Circles  to the left

As in Gymnastics WOD.

WORKOUT PLACE:
Home workout