Μάρτιος 2017

1. 3 sets of 15 s2o (start with strict, if youcan't perform a full rep, then push and after jerk)rest exactly 1:302. team wod, partners alternate every round3 rounds of5 squat snatch10 burpees over barthen 3 rounds of10 dead lift

1. 20 ring muscle up for time time cap 5 min scale emom 5 min, 10 ring dips2. in 10 min amrap of 15 American swings 12 wall ball 9 burpees box jumps

1. e2mom for 10 min, 1 power clean + 5 front squat + 5 bar muscle up/ 12 chest 2 bar pull up2. for time do this ladder 10 to 1 rep of sdlhp, hspu(scale x 2 hr push ups),

1. emom 5 min, 3 dead lift 70 %2. for time 2 rounds of1000m run30 s2o30 t2b4 rope climb time cap 20 min

Workout 17.510 rounds for time of: 9 thrusters 35 double-unders / 70 single understime cap 15 min

for timerun 2000kmthen21 sdlhp - 15 ohs18 sdlhp - 12 ohs15 sdlhp - 9 ohscash out 50 burpees

1. e2mom 10 min,5 dead lift 75%,10 jump over the box2. in 8 min amrap of50 du,5 clean & jerk, 

for timerun 1000m50 pull ups100 push ups150 air squats1000 m run(elite 10kg vest)

for time  3 rounds of15 thrusters, 15 burpeesrest 5 min,and 3 rounds of6 hang power snatch, 3 rope climb

1. emom 5 min, 1 power clean + 1 hang squat clean + 2 front squats2. in teams of 2,100 american swings100 t2b100 s2o100 pull upspartners alternate every 30 sec