Φεβρουάριος 2017

1. back squat 5x3 reps every 1:302. 8 min amrap,10 thrusters10 pull ups10 burpees

team wodin teams of 2A. for time, partners alternate after every round12 box jumps24 american swings, one round each12 box jumps over the box24 kettlebell clean & jerk, 12 each hand12 burpees box jumps over24 kettlebell snatch, 12 each handB.

1. emom 10 min,1st min 7 hspu / hs hold 20 sec2nd min 4 strict muscle up / 10 ring dips2. 5 rounds for time of3 power snatch4 ohs7 t2b1 rope climbtime cap 9 min

1. emom 5 min, 2 clean pulls 110% of max clean2. in 15 min,run 1200m, then amrap of2 thrusters, 3 power cleans, 50 duadd one rep every round(thrusters & power clean)  

1. emom 5 min, 1 snatch 2nd pull, 1 power snatch, 1 hang power snatch2. e3mom for 15 min, 15 box jumps,  12 sdlhp, 9 burpees over bar

1. front squat 5-3-2-2 every 1:302. for time3 rounds of 15 swings, 20 hand release push ups,then 3 rounds of 15 wall ball, 10 c2b pull ups,then 45 swings,60 hand release push ups,45 wall ball,30 pull ups

TEAM WOD, time cap  min3 rounds each of7 ring muscle up, 40 dualternate after every roundthen 3 rounds each of7 power snatch, elite / masters 60kg, 20 t2balternate after every roundthen 120 american swings, alternate every 30 reps40 clusters, alternate every 5 reps, elite /

1. emom 5 min, 6 hspu2. for time 21-15-9 repsamerican swings & c2b pull upsthen 15-12-9 repskettlebell snatch each hand &6-4-2 repsturkish get up

1. emom 5 min, 5 dead lift 70%2. in 15 min,buy in 200 du/ , thenamrap of12 wall ball10 dips8 burpees

1. emom 5 min, 5 ring muscle up2. 8 min amrap,do this ladderthrusters & pull upsfor 1-1 rep 1st round2-2 rep 2nd round3-3