30/11/2016
team wodin teams of two players3 rounds of 15-12-9 reps 1,2,3,roundburpees box jumps over , then3 rounds of 21-15-9 reps each roundof push press, then3 rounds of3 rope climbs & 10 power cleans, then 200m farmer walkpartners alternate after every
29/12/2016
1. in front of the clock 12 min,1st min 3 hang power snatch,2nd min 3 hang squat snatch,3rd min 5 ohs,4rth min rest,then from 13 min, till 18 min amrap of5 thrusters, 5 burpeesuse the same weight for all exercises
28/12/2016
1. emom 5 min, 4 dead lift 70% of 1 rm2. for time, 4 rounds of15 t2b,12 jump over the box,9 hspu,then 200 duskale workout, 4 rounds of20 k2elbows, 12 jump over the box, 18 hand release push ups,then 500
27/12/2016
1. every 1:30, 4 rounds, 2 front squats 80%2. amrap 10 min, 10 sdlhp 45/30kg, 5 bar muscle up, 10 burpeesskale workout, 10 sdlhp 35/20kg, 10 c2b, 10 burpees
23/12/2016
warm up 50 burpees1. find 1 rm strict press in 15 min2. in 12 min150 du, then amrap of11 c2b pull ups7 front squats7 push press(60/35kg, skale 45/25kg)
22/12/2016
1. for time 5 rounds of10 box jumps5 power clean (60/35kg, skale 45/25kg)time cap 8 min.2. tabata this,sit ups,american swings,wall ball,8 sets each, 20 sec work, 10 sec rest
21/12/2016
dead lift 1-1-1-1-1-1-1rest as needed
20/12/2016
for time10 thrusters*, 5 ring muscle up, 50 du8 thrusters, 4 ring muscle up, 40 du6 thrusters, 3 ring muscle up, 30 du4 thrusters, 2 ring muscle up, 20 du2 thrusters, 1 ring muscle up , 10 du*thrusters sould be
19/12/2016
1. hip mobility 10 min2. back squat 1-1-1-1-1-1-1
16/12/2016
1. emom 6 min, 2 push jerk2. team wod, in teams of 2120 t2b & 90 front squats, rotate every 15 repsthen 3 rounds each of 15 sdlhp, 30 push upsweight on bars (45/30kg, skale 35/20kg)
