Οκτώβριος 2017

1. every 1:30 5x2 reps strict press2.  e3mom x 5 rounds10 thrusters10 pull ups30 du

every 1:30, 5 x 2 back squats  4 min amrap4 burpees box jumps over10 kettlebell swings3. 4 min amrap8 wall ball10 push ups

1. practice split jerk 10 min2. 6 min amrap5 ohs5 burpees over bar3. 6 min amrap5 hang power clean5 hspu

for timerun 1000 m50 kettlebell swings50 s2o50 box jumps50 sdhprun 1000 m

1. every 1:30 min, 4 x 2 dead lift2. 20 min amrap,10 pull ups20 push ups30 air squats

1. 5 min amrap5 hang power clean and jerk7 burpees over bar2. in front of the clock 12 min1st min 12 ring  dips2nd min 25 sit ups3rd min 40 du 

1. every 1:30, 5 set x 3 back squats2. 15 min amrap12 t2b18 swings24 wall ball

1. emom 5 min, 2 strict press2. team wod, teams of 3amrap 15 minNo1 100 du / 100 suNo2 thrusterNo3 hollow hold

for time1000 m run40 kettlebell clean & jerk each80 goblet squats1000 m run80 alternative lunges80 hand release push ups 

1. emom 5 min, 2 dead lift2. e3mom for 15 min10 hang power snatch10 burpees over bar50 du