Απρίλιος 2017

team wod20 min amrapeach partner has to complete a round of3 snatch, 4 s2o, 5 clean, 15 t2b   

1. 7 min amrap,4 hspu,8 pull ups,12 air squat2. 5 min amrap,10 kettlebell swings10 wall ball3. 4 min amrap,5 dead lift (1xbw)5 burpees over bar

1. emom 5 min,  3 dead lift snatch grip2. for time20-15-10-5  reps ofsdlhp & t2b3. run 2 km 

1. in 15 min find 3 rm dead lift2. e3mom for 12 min3 power snatch tng15 wall ball15 hand release push ups

for time4 rounds of75 du25 kettlebell swings20 c2b pull ups15 burpees

1. back squat 5-3-2-2 every 1:302. For time: thrusters, 15 reps sumo deadlift high pulls, 21 reps thrusters, 12 reps sumo deadlift high pulls, 15 reps thrusters, 9 reps sumo deadlift high pulls, 9 reps

in teams of 3partners run 1000mthe 1st that gets in the box starts3 rounds each of5 c&j8 dead lift11 burpees over barthen each player perform30 c2b pull ups, then50 kettlebell swings, then30 t2b, then50 wall ball,then 80 du / 120

1. emom 8 min 1st min 5 dead lift 75% 2nd min 5 hspu / 15 push-ups 2. 8 min amrap 35 du 15 wall ball 

25 min time caprun 1500 mthen 3 rounds of11 thrusters 40/30 kg (skale 30/20 kg)11 t2bthen add 10 kg on bar (skale 5 kg)and perform 3 rounds of8 thrusters8 c2b pull upsthen add 10 kg on bar (skale 5 kg)and perform

1. every 1:30 5 reps ohs, 4 sets2. team wodin teams of 2partners perform 4 rounds each5 power snatches15 box jumpspartners rotate every round