Μάρτιος 2018

1 . 4x2 split jerk every 1:30 / intro 4x4 push press2 . team wod, in teams of 2, complete 2 rounds eachpartner 1 run 1000 mpartner 2 does amrap until 1 finish running7 burpees9 s2o11 pull ups

1 . for time10 jumps over the box - 5 ring muscle up8 jumps over the box - 4 ring muscle up6 jumps over the box - 3 ring muscle up4 jumps over the box - 2 ring muscle up2 jumps over the box -

1 . dead lift 4x3 every 1:302 . 5 min amrap5 burpees over bar5 hang power snatch3 . 3 rounds for time of8 kettlebell snatch each hand3 Turkish get up each hand 

3 rounds for time of200 du / 300 single unders20 t2b30 dumbell press (15 each hand)40 wall balltime cap 30 minremaining time amrap, 20 overhead lunges with a plate, 15 kettlebell swings, 15 push ups 

1 . front squat 4x3 every 1:302.  Workout 18.5Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-upsThis is a timed workout. If

1 . every 1:30 2 x 5 reps strict pressthen 2 x 5 reps push pressthen 2 x 5 reps push jerk2 . in teams of 2, in 10 min, rotate every round7 hang power clean & jerk7 sdhp1 rope

1 . e2mom for 8 min8 weighted chin ups, 10 weighted  ring dips2 . 1 min amrap burpee box jumps1 min rest1 min amrap wall climb1 min rest1 min amrap  rope climb1 min rest1 min amrap hand release push upsmin

1 . e2mom 7-5-3-3 reps dead lift2 . 7 rounds for time, 14 min time cap5 hspu*10 kettlebell swings10 jumps over the boxremaining time max rep burpees*scale: 10 hand release push ups 

in teams of 2, 18 min amrapno 1 does 200 duno 2 does amrap , 10 s2o, 10 c2b pull ups, until no1 completes 200 duskale optionno1  does 300 suno 2 does amrap 10 s2o, 10 jumping pull ups

1 . e2mom 7-5-3-3 reps back squat2 . 4 rounds for time of20 wall ball15 t2b*10 dumbell snatch each handtime cap 10 min*scale 15 k2e