29/6/2018
team wod for time, partners change every minutebuy in 1000m run together75 hang power snatch100 pull ups75 push press100 hand release push ups75 front squatscash out 1000m run together
28/6/2018
1 . 4 rounds for time of10 hspu20 t2bscale: 3 wall climb20 k2etime cap 8 minrest 4 min2 . 8 min amrap7 dumbbell snatch each hand10 box jumps
27/6/2018
1 . e2mom for 8 min, 3 dead lift snatch grip2 . tabata thishang power cleanburpees over barlunges with a plate overheadsit ups8 rounds each, 20 sec work, 10 sec restrest 1 min between exersices
26/6/2018
1 . e2mom for 8 min,8 ring dips, 8 c2b pull ups2 . for time30 wall ball60 du25 wall ball50 du20 wall ball40 du15 wall ball30 duscale: double du for singles, 120, 100, 80, 60
25/6/2018
1 . e2mom for 8 min, 5 front squats2 . 9 min amrap6 burpees9 thrusters12 kb swings
22/6/2018
1 . every 1:30 4x3 strict press2 . team wod in teams of 2part 1no1 run 1000mno2 does amrap 40 du & 10 t2b, 40 su & 10 k2epart 2no1 runs 750mno2 does amrap 7 dumbbell snatch right hand &
21/6/2018
for time10 bar muscle up20 hang power clean40 wall ballrun 1000m10 bar muscle up20 hang power clean40 wall balrun 1000 mscale:15 pull up20 hang power clean30 wall ball or 40 air squatsrun 1000m15 pull up20 hang power clean30 wall ball
20/6/2018
1 . emom 5 min, 3 dead lift2 . team wod, in teams of 2for time 7 rounds each of7 hang power snatch7 burpees7 t2btime cap 16 min
19/6/2018
1 . practice pull up 10 min ( kipping or butterfly )2 . tabataevery exercise 8 rounds of 20 sec work, 10 sec restafter every exercise rest 1 minpush pressair squatsdumbell snatch, 20 sec right hand, 20 sec left hand,
18/6/2018
1 . emom 5 min, 3 back squats2 . emom 7 min, 7 kettlebell swings, 5 burpees, 7 pull upsscale: 7 kettlebell swings, 4 burpees, 5 jumping pull upsrest 2 min &3 . 7 rounds for time of20 du, 15 sit
