Νοέμβριος 2016

1. emom 5 min, 2 snatch 2nd pull 110% of 1rm snatch2. 3 rounds of3 squat snatch12 t2btime cap 5 minrest 2 min,then amrap 5 min,sdlhp 2, 4, 6, 8

1. practice ring muscle up 10 min2. amrap in 8 min,2 ring muscle/5 ring dips4 hspu/10 hand release push ups8 box jumps

1. emom 6 min 3 front squats 75-80%2. 20 min amrap5 burpees over bar5   thrusters10 push press10 c2b pull ups15 american swings15 goblet squats

1. emom 5 min, 2 push press2. team wod, in teams of 2, one minute amrap each playerburpees over bardead liftsit upsthrusterspush ups

1. practice double unders 8 min2. for time22 box jumps22 ohs22 wall ball22 box jumps22 power snatch22 wall ball22 ring muscle up11 min time cap  

1. emom 5 min, dead lift 2 rep 80%2. in 11 min,4 rounds of 7 hang power clean, 9 burpees, 15 t2b,then remaining timeamrap of 5 sdlhp,  10 push upsweight on bars same for clean & sdlhp 

For time: 25 pull-ups 500-meter run / 100 du 40/25kg thrusters, 20 reps 1000-meter run / 200 du 40/25kg thrusters, 40 reps 500-meter run / 100 du 50 pull-ups

1. emom 6 min, 2 back squat 80%2. in front of the clock 15 min1st min, 10 pull ups2nd min, 15 american swings3dr min, 15 wall ball 

1. strict press 10 min for 2rm2. 11 min amrap21 goblet squats15 t2b9 ring dips3 rope climb

1. emom 5 min, 3 bar muscle up + 6 hspu2. 3 min anrap, 100 du, then max reps front squats1 min rest4 min amrap, 100 du, then max reps power snatch1 min rest5 min amrap, 100 du, then max reps thrusters*choose