Μάρτιος 2016

SPORT1. practice clean 15 min2. in front of the clock for 16 min,1st min 5 hang power snatch,2nd min 7 thrusters,3rd min 10 sdlhp,4th min 12 burpees over barADVANCE1. practice snatch 10 min2. in front of the clock 12 min,1st min

SPORT1. dead lift 9-7-5-3 e2mom2. emom, 1st min 10 dips, 2nd min 40 sec plank, 3rd min 40 sec superman hold, 4th min 2-3 wall climb, repeat 4 timesADVANCE1. run 3km 130-135 bpm2. gymnastics 

SPORT1. 3 rounds for time of 1000m run, 20 american swings, 20 t2b, 20 push ups, 20 pull upsADVANCE1. in 8 min build, 2 snatch t&g + 1 ohs2. for time, 1600m run, 120 air squat, 100 push ups, 80

SPORT1. front squat 5-5-52. for time 18-15-12-9-6-3 reps, thrusters, burpeesADVANCE1. front squat 3-3-32. emom 8 min, 1st 4 rings muscle up, 2nd 8 hspu3. wod 16.5 :21-18-15-12-9-6-3 reps, for time of Thruster, 40/30kg Bar Facing Burpee

SPORT1. practice clean for 15 min2. in 9 min amrap of 12 thrusters 30/20kg, 9 box jumps, 6 burpees over barADVANCE1. practice clean & jerk for 15 min2. emom 10 min, 1st min 1 clean & jerk + 1 hang

SPORT1. dead lift find 3 rm in 12 min2. in 4 min amrap of 30 power clean, then burpees over bar, rest 4 min3. in 4 min amrap of 30 push press, then t2b/sit ups, rest 2 min4. in 4

SPORT1. for time  3 rounds of 1000m run, 15 power snatch, 15 t2b/25 k2e, 15 ups & downADVANCE1. practice snatch 15 min2. emom 8 min, 1st min 8 hspu, 2nd min 4 ring m.u.3. for time 3 rounds of 1000m., 25

SPORT1. back squat 5-5-5-5 e2mom2. in 14 min amrap, wall ball, swings, push ups, for 3-3-3, 6-6-6, 9-9-9

SPORT 1. practice hang power snatch 10 min 2. Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55 sdlhp 30/20 kg 55 hand release push-ups Men 50kg, 8kg medball,Women 30kg, 5kg medball ADVANCE 1. emom 5 min, 1 hang power

SPORT1. dead lift 5-3-2-2 e2mom2. for time 30 sdlhp, 1000 m run,  30 c2b pull ups,  1000 m run, 30 thrustersADVANCE1. A. clean 1st & 2nd pull 2-2-2 B. dead lift 2-2-22. emom 5 min, 5 hspu, 10 t2b3. 4 rounds