Φεβρουάριος 2018

1 . 4-3-2-2 reps push press every 1:302 . 6 min amrap, 6 jumps over the box, 12 kettlebell swings3 . 1 min max rep push ups1 min rest1 min max rep burpees

in 15 min complete as many reps as possile ofwall ball, pull ups and dead liftstart with 8 wall ball and 6 pull upsafter very round add 2 reps for wall ball and 1 rep for pull ups8-6, 10-7, 12-8,

1 . back squat 9-7-5-3 reps every 1:302 . tabata this, 4 exercises, 8 rounds each, 20sec work - 10 sec rest, no rest between exercisesburpeesthrustersdu or singlessdhp

1 . 4 x 10 reps OHS, every 1:302 . team wod,  2 partners, rotate every 30 secin 16 min amrap50 swings50 t2b50 hang power snatch50 pull ups

1 . e2mom for 8 min, 3 push jerk, 4 hang power clean, 5 dead lift2 . in 11 min amrap10 dumbbell snatch each hand15 burpees20 wallball 

in front of the clock1st min, 10 thrusters2nd min, 4 ring muscle up3rd min, 50 du4th min, restrepeat 6 roundsscale option1st min, 10 thrusters2nd min, 8 dips3rd min, 60 su4th min, restrepeat 5 rounds

1 . 7-5-3-3 reps back squat, every 1:302 . 10 min amrap6 pull ups + 6 t2b6 facing burpee jumps over the boxscale option10 min amrap8 ring rows + 8 k2e6 facing burpee jumps over the box

1 . emom 5 min, 2 push jerk 75%2 . team wod, in teams of 2, time cap 20 min5 rounds each of50 du / scale 80 su4 bar muscle up / scale 8 pull ups4 hang power snatchthen amrap

1 . emom 10 min,1st min 5 hspu2nd min 10 t2b2 . in front of the clock for 15 min30 sec work, 30 sec rest1st min du2nd min k.b. swings3rd min burpees 

1 . every 1:30, 4 sets of 7 reps dead lift2 . for time6 rounds of 10 thruster, 10 c2b pull upsscale option5 rounds of 10 push press, 10 ring rows