Μάιος 2018

3 rounds for time of: 10 dumbbell  snatches, left arm 5 bar muscle-ups 10 dumbbell  snatches, right arm 5 bar muscle-upsIntermediate Option 3 rounds for time of: 10 dumbbell  snatches, left arm 3 bar muscle-ups 10 dumbbell snatches, right arm 3 bar muscle-upsscale workout:3 rounds for time of: 10 dumbbell  snatches, left

 for timerun 500m then21, 15, 9 reps of hspu, jumps over the boxthen run 1000mscale workout:run 500m then42-21, 30-15, 18-9, repshand release push ups - step over the boxthen run 1000m

1 . 4x2  thrusters, every 1:302 . in front of the clockmin 0-1, amrap thrustersmin 1-2, amrap t2b or k2emin 2-3, restmin 3-4, amrap front squatsmin 4-5, amrap pull upsmin 5-6, restmin 6-7, amrap  push pressmin 7-8, burpees over barmin 8-9, restmin

1 . e2mom 8 min, 4 push press2 . team wod, in 15 min,3 rounds each20 wall ball15 kettlebell swingsthen amrap10 t2b16 alternative overhead lunges with a plate 10kg M, 5kg Wpartners rotate every round

1 . emom 12 min,1st min, 4 bar muscle up /scale: 8 c2b pull ups2nd min, 5 m handstand walk / 5 hspu or 15 sec handsatnd hold3rd min, 8 ring dips4th min, rest2 . 9 min amrap8 dumbell press

1 . e2mom 10 min, 4 dead lift snatch grip2 . For time: 2 rounds of: 10 hang power snatches, 12 burpees over bar Then, 2 rounds* of: 10 hang power snatches, 12 burpees over bar*2 rounds with less loadex: 1st 2 rounds 50kg, 2nd 2 rounds 40

1 . 20 min amrap: 35 handstand push-ups 50 toes-to-bar 150-du 50 dumbbell box step-overs 15- right-arm dumbbell overhead lunge 15- left-arm dumbbell overhead lungescale workout20 min amrap: 50 hand release push-ups 50 k2e 200 single unders 50 dumbbell box step-overs 15- right-arm dumbbell overhead lunge 15- left-arm dumbbell overhead lunge

1 . e2mom 10 min, 4 front squat2 . regionals EVENT 6For time:4 rope climbs 16 thrusters 3 rope climbs 12 thrusters 2 rope climbs 8 thrustersscale workout:16 ring rows 16 thrusters 12 ring rows 12 thrusters 8 ring rows 8 thrusters

1 . 4x5 reps strict press every 1:302 . 6 min amrap of4 hspu, (scale: 2 wall climbs)10 kettlebell swingsthen rest 2 min and3 . 6 min amrap of12 alternative lunges with a plate overhead 20 kg m, 10 kg

for timerun 500m30 hang power snatchrun 750m40 trustersrun 1000m50 hang power clean and jerk