30/12/2015
SPORTin teams of 2A. 3 rounds of 5 power snatch, 7 burpees over bar, 9 dead lift, partners perform one round & change, time cap 10 minB. in 8 min amrap 100 american swings, 80 wall ball, 60 hand release push
29/12/2015
SPORT1. back squat 10-10-10-10 e2mom2. for time 100 double/300 single under, then 3 rounds of 20 thrusters 20 t2bADVANCE1. A. dead lift 5-5-5-5 80% e2mom B. strict press 10-10-10 e2mom2. emom for 5 min, 4 ring muscle up, 6 hspu3.
28/12/2015
SPORT1. e2mom x 4, 8 dead lift, 16 hand release push ups2. 21-15-9 reps of wall ball, pull ups, burpees, time cap 11'ADVANCE1. A. practice snatch 10 min B. snatch balance 2-2-2-2 e2mom2. for time 15-12-9-6-3 reps of thrusters 55/30kg,
23/12/2015
SPORT1. e2mom x 5, 4 hang power clean, 6 front squat, 8 dead lift2. amrap 10', 120 air squats, 60 american swings, 40 burpees, 20 bar muscle up/(40 chest pull ups), remaining time push upsADVANCE1. A. back squat 2-2-2 B.
22/12/2015
SPORT1. e3mom x 4 , 15 t2b, 15 thrusters2. 4 rounds for time of 10 burpees, 10 pull ups, 10 hang power cleanADVANCE1. e2mom dead lift 5-3-2-22. in front of the clock 15 min, 1st min 12 thrusters 40/25, 2nd
21/12/2015
SPORT1. A. emom 5', 5 dead lift B. emom 5', 5 push press2. amrap 7', 7 wall ball, 9 push ups, 11 swings3. for time 50 jump/walk over the boxADVANCE1. front squat 5-3-2-2, 80/85/90/92,5% e2mom rest 5min &2. emom 5,
18/12/2015
SPORTteam wodA. in teams of 2, in 5 min amrap push press, , rest 2 minB. in 5 min amrap t2b, rest 2 minC. in 5 min amrap front squat, rest 2 minD. in 5 min amrap wall climb, chance every
17/12/2015
SPORT1. emom 8', 10 american swings, 10 push ups2. amrap 8', 15 burpees, 15 wall ballADVANCE1. A. ohs 3-3-3 B. practice snatch touch & go 3-3-3-3 C. front squat 5-5-5 (e2mom all)2. A. emom 5', 5-6 strict hspu rest 2',
16/12/2015
SPORT1. Dead lift 7-5-3-2 e2mom2. for time in teams of two 50 power clean 50 jump over the box 50 sdlhp 50 pull upsADVANCEgymnastics run 5km for time
15/12/2015
SPORT1. e2mom x 4 front squat 5-3-2-22. for time 4 rounds of 15 push press 15 burpees3. 100 push ups for timeADVANCE1. A. e2mom, split jerk 2-2-2 (bars on rack) B. e2mom thrusters 5-3-22. emom 4', max rep thrusters 40kg,
