Φεβρουάριος 2016

SPORT1. back squat 3-3-3-3 e2mom2. amrap in 6 min of  8 wall ball, 8 t2b, rest 2min & amrap in 6 min of am. swings & push ups for 3-3, 6-6, 9-9

SPORT1. strict press 3-3-32. for time, 100 squats, 75 push ups, 50 pull ups, 25 burpeesADVANCE1. A. strict press 5-5-5 B. split jerk 2-2-22.Athens Throwdown 2016 - WOD 310 mins as many round as possible of Elite Men & Women, 2 ring

SPORT1. practice clean 15 min2. in 10 min amrap of 10 t2b, 10 thrusters, 1 ascent rope climbADVANCE1. practice snatch 15 min2. ohs 3-3-33. every 1:30 for 5 rounds, 2 clean 1st* & 2nd pull, 2 power clean, 2 hang squat

SPORT1. dead lift 3-3-3-32. 21-15-9 reps for time of sdlhp, box jump then 100 sit upsADVANCE1. A. front pause squat 3-3-3. B. ohs 5-3-22. GYMNASTICS3. run or row or bicycle 20 min

SPORT1. practice snatch 15 min2. 5 rounds for time of 10 burpees, 15 american swingsADVANCE1. A. snatch 2nd pull 2-2-2 120% of max snatch, bar starts from the ground. B. dead lift 2-2-22. emom 8 min, 1st 4-5 bar muscle

SPORT1. front squat 3-3-3-3 e2mom2. wod 2b athens throw down 30 clean & jerkADVANCE1. 15 min find 1 rm clean & jerk2. 3 min time cap for 30 clean & jerk, weight on bar 1/2 of 1 rm c&j3. 2

SPORT1. e2mom for 10 min, 3 clean + 3 push jerk + 7 dead lift2. amrap 10 min, 10 sdlhp, 10 pull ups, 15 sit upsADVANCE1. A. snatch build 2rm touch & go in 6 min B. power clean build

SPORT1. A. strict press 5-5-5 B. push press 3-3-3 every 1:302. e3mom for 15 min, 8 front, 8 burpees over bar, 2 rope climbADVANCE1. strict press 5-3-2-2 every 1:302. emom 5 min 1 legless rope climb + 1 rope climb3.

SPORT1. A. in 5 min build 2 rm thruster B. dead lift 9-7-5 every 1:302. in 10 min amrap of 25 american swings, 15 t2b/25 k2e, 15 box jumpsADVANCE1. A. back squat 5-5-5 B. front squat 3-3-32. GYMNASTICS  

SPORT1. emom 5 min, 1 power clean +1 hang squat clean + 1 jerk2. amrap 5 min, 8 wall ball, 8 hand release push ups3. for time 5 rounds of 12 burpees 9 pull ups time cap 9 minADVANCE1. e2mom