Ιανουάριος 2019

1 . e2mom x 4,  3 power snatch - 3 hang squat snatch - 3 ohs2 . for time time,cap 14 min, 40/25 kg scale 30/15 kg20 burpees over bar30 pull ups30 hang power snatch100 du30 hang power clean &

1 . every 2,5 min x4,3-5 strict ring muscle up,5 one leg squats right leg,5 one leg squats left legscale: 7 banded ring muscle up or 7 jumping ring muscle up5 one leg box squats right leg5 one leg box

1 . every 2,5 min x47 hang power clean9 strict pull ups11 push ups20 sit ups2 . 7 min amrap,30 du - 8 t2b

1 . e2mom 8', 10 back squats2 . 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of kettlebell swings 20/12 kg 1 minute of box jumps 50/40 cm 1 minute of push presses 30/20 kg 1 minute of burpees1 min rest

1 . e2mom 4 rounds of8 dumbbell snatch each hand16 suitcase lunges with the same dumbbell, 2 rounds left hand, 2 rounds right hand2 . dumbbells unbroken complex, do this complex 3 rounds and rest 90 sec every round5 thrusters +

1 . in teams of 3, 3 rounds each of10 devil press + 15 jumps over the boxrest as needed and2 . 3 rounds each of15 thrusters + 15 burpees over bar

1 . practice handstand walk 10 min2 . for time21 hspu - 9 bar muscle up15 hspu - 6 bar muscle up9 hspu - 3 bar muscle upscale option6 wall climb or 30 hand release push ups - 9 box bar muscle up

1 . e3mom x 5,10 hang power clean + 10 alternative dumbbell snatch + 10 burpees2 . 100 wall ball for timetime cap 5 min

1 . e2mom x 4, 5 heavy thrusters2 . for time, time cap 13 min10 pull ups15 kettlebell swings150 du / 300 su20 pull ups30 kettlebell swings100 du / 200 su30 pull ups45 kettlebell swings50 du / 100 su

in teams of 2, one round each1 . min 0-113 rounds of10 hang power clean and jerk10 burpees over bar2 . min 11-223 rounds of8 dumbbell snatch each hand2 rope climbs3 . min 223 rounds of12 thrusters12 c2b pull ups