Οκτώβριος 2015

SPORT1. dead lift 5-3-2-2 e2mom2. emom 7 min, 7 sdlhp with k.b., 7 burpees3. amrap 7 min, 7 pull up, 14 swings, 21 sit upsADVANCE1. A. hang power clean 2-2-2 B. hang squat clean 2-2-2, e2mom (85/90/92,5%)2. A. emom 5',

SPORT1. push press 5-5-3-3 e2mom2. emom 7', max rep strict pull ups3. 3 rounds for time 10 wall ball, 15 push ups, 20 sit upsADVANCE1. A. clean 1st pull 4-4-4 rest 1:30 B. clean 2nd pull rest 1:30 C. dead

SPORT1. back squat 3-3-3-3 e2mom2. team wod for two, the one runs 400m, the other does burpees & change, 3 rounds each, count burpeesADVANCE1. A. overhead squat 4x10 B. muscle snatch 4x4 C. back head press 4x42. emom 10 min,

SPORT1. emom 6 min, 1 power clean + 5 front squat2. A. amrap 5 min, 7 wall ball, 7 push ups, rest 3 min,B. 7 min amrap, 10 sdlhp with kettlebell, 10 burpeesADVANCE1. practice clean 15 min2. emom 8 min,

SPORT1. practice hang power snatch for 10 min2. team wod, in teams of 2, 150 air squats , 125 push ups, 100 swings, 75 burpees, partners change every minuteADVANCE1. A. hang power snatch 2-2-2 90% B. hang squat snatch 2-2-2 85%

SPORT1. A. kettlebell 2 hands push press 4x102. emom 10 min, 1st min 5 wall climp, 2nd min 10 thrusters

SPORT1. A. clean 3-3-3 B. front squat 3-3-32. amrap 8', american swings & burpees, 3-3, 6-6, 9-9,

SPORT1. A. clean 1st pull 3x8 B. clean 1st & 2nd pull 3x8  e2mom2. emom 8', 10 wall ball, 10 push ups3. for time 3 rounds of 15 pull ups, 15 sdlhp with a kettlebellADVANCE1. snatch 1st & 2nd pull

SPORT1. practice hang power snatch for 15 min2. in teams of 3 persons, every teammate must complete 3 rounds of 15 thrusters, 15 burpeesADVANCE1. overhead squat 5-5-5 70%2. snatch 1-1-1-1-13. for time, 18-15-12-9-6-3 reps of thrusters, burpees over bar (bars

SPORT1. A. overhead squat 10-10-10 B. back squat 5-5-5 every 1:302. for time 100 sit ups, 80 air squats, 60 push ups, 40 pull ups, 20 burpeesADVANCE1. practice clean & jerk 15'2. perform 3 power snatch + 6 power clean