Σεπτέμβριος 2016

team wod, in teams of 2,2 rounds each ''for time & total reps''** ofplayer 1  runs 1200mplayer 2  amrap (until player 1 completes running), 5 dead lift*, 5 kettlebell push press each hand, 10 t2b* weigth on bars 3/4 - 1

1. e2mom for 8 min,4 ring muscle up4 power clean ,rest 3 min2. amrap 5 min,10 wall ball, 7 box jumps3. 3 min L-sit

1. emom 5 min 3 reps dead lift 75%2. in 21 min50 t2b then amrap of2 rope climb5 power snatch50 du

1. emom 5 min, 6 hspu2. for time run 1200m,then  15-12-9-6-3 repsof  burpees over bar,  thrusters,time cap 17 min

1. front  squat 5-5-3-2 every 1:302. in 8 min amrap21-15-9-15-21 reps ofhand release push ups,pull ups,dead lift

1. split jerk 3-3-3-32. in 11 min amrap of25 american swings,25 hand release push ups,25 s2o,25 box jumps,25 dead lift

1. e2mom 4 max rep sets of weighted dips2. 4 min amrap,7 thrusters, 7 pull upsrest 4 min thenanother 4 min amrap7 sdlhp, 4 burpees over bar 

1. dead lift 5-5-5-5 every 1:302. in 16 min, run 1000m, then amrap8 t2b10 wall ball12 swings

1. 5 min for max rep bar muscle ups2. for time 21 burpees, 7 hang power snatch - 7 hang power clean - 7 s2o15 burpees, 5 hang power snatch - 5 hang power clean - 5 s2o9 burpees, 3 hang power snatch

1. back squat 15-15-15 every 2 min 50%2. in 20 min amrap of5 strict hspu, 10 c2b pull ups, 10 dead lift (BW), 50 double unders / 100 su