Ιούλιος 2016

SPORT1. emom 4 min, 5 back squat, rest 2 min, emom 4 min, 2 front squat2. for time 3 rounds of 5 hang power clean, 20 push ups, then 50 sit ups,then 21-15-9 reps of american swings, jumps over boxADVANCE1.

SPORT1. emom 5 min, 3 power snatch, rest 2 min2. in 15 min, run 1600m, then amrap of 20 du/40 su, 10 burpees, 1 rope climbADVANCE1. dead lift snatch grip 5-3-2-2 e2mom2. for time, 15-12-9-6 reps of thrusters 50/30kg, weighted

SPORT1. emom 10 min,1st min 10 thrusters2nd min 10 t2b2. amrap 3 min, russian swings,rest 2 min &in 6 min 50 sit ups, then amrap of 5 hang power clean, 5 front squatsADVANCE1. emom 5 min, 1 power snatch + 1 hang

SPORT1. emom 7 min, 5 push press, 5 pull ups, rest 5 min2. amrap 7 min, 20 air squats, 10 h. r. push ups,  5 dead liftADVANCE1. emom 7 min, 1 power clean, 2 thrusters, 2 front squats, rest 4

SPORT5 rounds for time of 6 push press, 9 front squats, 12 dead lift,then run 1600m,& perform 3 rounds of 5 wall climb, 10 chest pull ups, 15 hang power cleantime cap 25 minADVANCE5 rounds for time of5 power snatch,

SPORT1. emom 10 min,1st min 16 kettlebell snatch (6 right hand + 6 left hand)2nd 20 sec handstand hold2. for time 40-30-20-10 reps of  alternative lunges, push ups, american swings, then run 2kmADVANCE1. emom 5 min, 1 clean & jerk

SPORT1. e2mom for 10 min, 4 hang power clean & jerk2. in 15 min, run 1600m, then amrap of 5 burpees over bar, 5 sdlhpADVANCE1. For time: 8 deadlifts 40 sit-ups 80 double-unders 4 rope climbs 80 wall-ball shots 4 rope climbs 80 double-unders 40 sit-ups 8 deadlifts 

SPORT 1. 21-15-9 reps of thrusters, t2b, time cap 8 min, then rest 4 min & 2. in 12 min amrap of 50 sit ups, 25 wall ball 40 sit ups, 20 wall ball 30 sit ups, 15 wall ball 20 sit ups, 10 wall ball 10

SPORTin teams of 3 persons with similar body weight (5kg+-)1. 3 rounds for time  of 15 dead lift 15 burpees each (weight on bars body weight, rotate after 1 round)2. amrap 11 min, until no 1 completes 50 reps american