Ιούλιος 2017

holiday team wodteams of 2 partners1. for time7 rounds each, rotate every round5 hang power snatch5 burpees over bar2. for timeone partner runs 1000mthe other does amrap3 bar muscle up / 6 c2b pull ups6 hang power clean9 dead liftperform

1. 4  min amrap8 pull ups8 box jumps2. 4 min amrap10 wall ball10 hand release push ups3. 4 min amrap5 thrusters5 burpeesrest between 4 min

1. emom 5 min3 push press 75%2. in 16 minbuy in 250 du / 500 su, then amrap16 k.b. swings8 dips4 turkish get up. 2 each2 rope climbs

1. tabata this,4 rounds, 4 min each, one min rest between rounds,exersices rotate one after the other,20 sec work, 10 sec restround 1 & 2handstand holdmed ball cleansuperman holdgoblet squatsround 3 & 4hspuwall ballL-sit hanging from a bark.b. swings2. for

1. e3mom 21 min5 back squats 75%10 burpee box jumps50 du2. for time 20 muscle up2000 km run

20 min amrap60 du / 120 su20 sit ups10 dead lift (1 x bw)20 push ups10 burpees over bar 

team wod25 min amrap50 wall ball50 k.b. swings50 pull ups50 goblet squats50 t2bpartners rotate every 30 sec

1. e2mom x 3, 10 dead lift2. for time27-21-15-9 reps ofpush press & dips  

1. amrap 5 min burpees1 min rest2. amrap 5 min7 hang power snatches7 hand release push ups1 min rest3. amrap 5 minturkish get up1 min rest4. 5 min amrap10 k.b. swings7 box jumps 

1. emom 5 min 10 alternative lunges (bar on front rack)2. for time7 bar muscle up - 70 du6 bar muscle up - 60 du5 bar muscle up - 50 du4 bar muscle up - 40 du3 bar muscle up