Ιανουάριος 2016

SPORTteam wodtwo partners must run together 3 km then they have to complete 75 thrusters, 75 box jumps, 75 hang power clean, 75 wall ball, 150 push ups, bars 30/20kgADVANCE1. hip & shoulder mobility 15 min2. for time run 3

SPORT1. practice hang power snatch 15 min2. for time sdlhp & burpees over bar, for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps time cap 10 minADVANCE1. clean & jerk 2-2-2-2 e2mom2. emom 12 min, 1st min

SPORT1.  e2mom back squat 9-7-5-3 rep2. 4 rounds for time of 15 t2b/30 k2e, 7 hang power clean, time cap 10 min, remaining time, amrap of 8 pull ups + 16 push ups + 24 air squatsADVANCE1. A. snatch 2nd

SPORT1. dead lift 5-5-5-5 e2mom2. practice double unders 10 min3. amrap in 6 min of wall ball burpees, reps 1-1, 2-2, 3-3, 4-4, 5-5,

SPORT1. core strength 10 min2. in front of the clock for 20 min, 1st min 15 american swings, 2nd min 3 wall climb, 3rd min 3 power clean+3 front squat, 4th min 10 strict pull ups & repeatADVANCE1. A. back

SPORT1. push press 2-2-2-2 e2mom2. 5 rounds of 10 t2b, 10 jump over the boxADVANCE1. practice snatch 10 min & split jerk 10 min2. e3mom x 4, 20 pull ups, 8 front squat (bars body weight, take the bar with

SPORT1. e2mom for 8 min 2 clean2. for time air 100 squats, 80 hand release push ups, 60 american swings, 40 burpeesADVANCE1. in 15 min build 2 reps clean touch & go2. emom 7 min, 7 dead lift (bodyweight), 7

SPORT1. dead lift 5-3-3-2 80-90%2. fran for time 21-15-9, thrusters - pull ups3. 50 t2b for timeADVANCE1. back squat 5-5-5 85%, front squat 2-2-2 90%, ohs 2-2-2 90%2. gymnastics 

SPORT1. practice hang power snatch for 10 min2. emom 10 min, 1st min 3 snatch 2nd pull + 3 hang power snatch, 2nd min 15 wall ball3. 50 pull ups for timeADVANCE1. push press, 2 reps e2mom for 8 min2.