Ιούλιος 2018

1 . emom 4 min, 2-3 strict ring muscle up / scale: 8 -10 dips2 . emom 4 min, 4-5 strict hspu / scale: box 8 push ups3 . e3mom for 15 min15 thrusters15 burpees over bar

1 . every 1:30 4x3 front squat2 . e2mom for 8 min, 10 c2b pull ups, 10 push pressscale: 10 jumping pull ups, 10 push press3 . 7 min amrap10 wall ball10 kb swings 

team wod teams of 21 . 4 rounds each of15 kb swings,  20 hand release push ups,  1 l-sit rope climb / scale: 2 rope walk2 . 12 min amrap,partners change every 30 sec30 hang power snatch30 t2b30 hang power clean30

1 . practice hang squat snatch for 15 min2 . for time6 bar muscle up, 9 sdhp4 bar muscle up, 15 sdhp2 bar muscle up, 21 sdhp12 hspu, 9 thrusters,9 hspu, 15 thrusters,6 hspu, 21 thrusters,scale:12 pull up, 9 sdhp8

1 . 4x3 clean 2nd pull, every 1:302 . 5 rounds for time of40 du10 hang power clean & jerkscale: 5 rounds for time of80 su, 10 hang power clean & jerk

1 . practice ring muscle up 15 min2 . for time 21 - 18 - 15 - 12 - 9 - 6 - 3 repswall ballc2b pull upsscale: 18-15-12-9-6-3 reps of wall ball , pull ups or jumping pull ups

1 . 4x3 overhead squat every 1:302 . 11 min amrap11 push press9 t2b7 burpees over bar 

1. 4x2 push press every 1:302. For time4 rounds of7 hang squat clean5 bar muscle up /scale: 10 pull upsThen run 1000mThen 3 rounds of10 hang power snatch10 hspu/scale : 20 hand release push ups

1 . emom 4 min, 5 strict hspu2 . emom 4 min, 2 strict ring muscle up3 . 5 rounds for time of1 legless rope climb15 kb swings10 jumps over the box2 turkish get ups each side

1 . 4x2 dead lift every 1:302 . 5 rounds for time50 du10 dumbell snatch each hand15 c2b pull upsscale: 100 single unders,8 dumbbell snatch each hand,10 pull ups, or 15 jumping pull ups