Σεπτέμβριος 2018

1 . min 0-9, e3mom, 10 back squat + 10 weighted chin ups (try unbroken)scale: 10 back squats+15 ring rowsmin 9-11 rest2 . min 11-17, e2mom, 10 hang power snatch (try unbroken)min 17-20 rest3 . min 20-32, e4mom, 10 kettlebell swings,

team wod!in teams of 2120 dumbbell* snatch50 syncronized sit ups120 overhead lunges with a dumbbell*50 syncronized push ups120 front squats with a dumbbell*50 syncronized burpees*partners change every 20 reps 10 each side 

1 . in front of the clock0-4 min, 5-8 L-sit chin ups4-5 rest,5-9 min, 7-10 t2b or k2e9-10 rest,10-14 min -2-3 strict ring muscle up or assisted strict ring muscle up14-16 restand 16-18 amrap of bar muscle up or muscle up from

1 . a. back squat 5-5-3-2 reps every 1:30 min1 . b. romanian dead lift 3x8 reps every 1:30 min2 . 10' amrap40 du10 s2o15 pull upsscale option40 su10 s2o10 pull ups or jumping pull ups or ring rows

1 . practice clean & jerk2 . 17 min time cap1000 m run50 wall ball40 t2b500 m run25 wall ball20 t2b 

a. 10 reps ohs every 2 min, 4 roundsb. 10 reps hang power clean & jerk every 2 min, 4 roundsc. 10 alernative lunges + 15 c2b pull ups every 3 min, 4 roundsd. run 2 km

1 . practice snatch2 . 12 min amrap7 dumbbell snatch each hand9 burpees11 t2b

1 . emom 4 min, 5 bar muscle up*rest 2 minemom 4 min, 5 hspu**scale: *5 assisted bar muscle up or 7 c2b pull ups or 10 ring rows** 2 wall climbs or 5 box push ups or 10 hand

1 . a. 4x2 back squat every 1:301 . b. 4x2 dead lift every 1:302 . 8 min amrap10 kettlebell swings5 burpee box jumps1 legless rope climb

1 . in front of the clock, on the min0-3 min 3 clean 2nd pull3-6 min 3 hang power clean6-9 min 2 hang squat clean2 .  for time15-12-9-6-3 repsthrusters & t2b