29/12/2017
1 . e3mom for 12 min8 back squats, 8 weighted chin ups2 . 4 rounds for time of8 m walking lunges with bar on the front rack8 kettlebell clean & jerk each hand
28/12/2017
e5mom for 25 min10 burpees c2b pull up10 hang power snatch20 wall ball50 du/100 single under
27/12/2017
1 . every 1:30, 4x5 back squat2 . e2mom for 8 min, 5 dead lift, 10 ring dips / ring push ups3 . 4 rounds for time,10 push press,10 alternative weighted step up with 2 kettlebells
22/12/2017
christmas team wod for timerotate after compliting an exercise 100 double-unders 25 toes-to-bars 25 deadlifts 25 box jump overs time cap 11 min rest 4 min and for time 20 hang power snatch 30 pull ups 40 thrusters 50 hand release push ups
1 . emom 7 min20 du, 7 t2b / skale 20 su , 7 k2e2 . e2mom for 8 min8 kettlebell snatch each hand / skale 8 push pres8 lunges with the kettlebell overhead(rigth leg- left hand)3 . perform 20
20/12/2017
1 . every 1:30, 3 dead lift snatch grip2 . for time, 6 rounds of15 kettlebell swings7 burpees box jumps overthen 4 rounds of15 hand release push ups30 du / 20 heavy rope
19/12/2017
for time50 burpees75 sdhp / 50 sdhp*100 wall ball / 50 wall ball*75 pull up / 50 ring rows*50 push press*skale workout
18/12/2017
1 . every 1:30 4x5 back squat2 . 8 amrapt2b & thrustersdo this ladder1-1, 2-2, 3-3, 4-4
15/12/2017
1 . e2mom for 8 min, try to perform all of the 3 different techiniques, 7 reps strict press, then 7 reps push press and 7 reps push jerk, use same weight, if you can't complete don't throw the bar,
14/12/2017
1 . practice handstand walk 10 min2 . e3mom for 15 min,10 ohs,15 wall ball,20 sit ups
