Μάρτιος 2019

1 . 21 - 15 - 9 reps not for time ofback squat and7, 5, 3 reps strict ring muscle upsor 21 - 15 - 9 dips2 . E4mom x 4,7 dumbbell snatch each hand + 15 t2b + 15 

Team wodin teams of 2,  24 min amrap5 bar muscle ups / scale 10 pull ups10 hang power clean20 wall ball30 heavy rope jumpspartners change after completing an exercise:5 bar muscle up No1- 5 bar muscle up No210 hang power

1 . Every 1,5 min  x 4, 8 ohs2 . Every 1,5 min  x 4,  5 hang power snatch3 . in 7 min amrap of this ladder2 Kb swings - 1 burpee4 kb swings - 2 burpees6 kb swings -

Open Workout 19.533-27-21-15-9 reps for time of:Thrusters Chest-to-bar pull-ups 

1 . e3mom x 4 rounds8 front squats16 double front rack kettlebell lunges2 . 8' amrap20 sit ups30 heavy rope jumps3 . 3x6 dumbbell push up to row (push up + row R / push up + row L =

22 min amrap20 pull ups20 wall ball20 swings60 du

1 . practice hs walk 10 min2 . 3 rounds not for time of5 strict ring muscle ups15 strict hspuscale: 8 dips - 15 kipping hspu or 10 box push ups3 . 3 rounds not for time of10 bent row10-15

1 . e3mom x 4,1 max rep set s2o, 45/25kgstart with strict press then push press and finish with max rep push jerk2 . 8 min amrap,16 lunges with 1 dumbbell overhead,12 t2bscale: 16 suitcase lunges - 12 k2e

1 . every 1:30 x 4, 8 reps back  squat2 . Open Workout 19.4For total time, 12 min time cap3 rounds of: 10 snatches 12 bar-facing burpeesRest 3 minutesThen, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpeesscale options for 10 bar muscle ups:

1 . e3mom x 4,16 lunges + 10 romanian dead lift + 10 dips2 . 4 rounds of10 strict pull ups + 20 kb swings + 40 heavy rope jumps