Ιούνιος 2019

1 . e3mom x 3, 16 lunges- 16 alternative jumping lunges2 . for time, 2 dumbbells20-15-10-5 reps oft2bdumbbell clean dumbbell press

1 . team wod in teams of 2, 2 rounds each partnerno 1 runs 1000mno2 does amrap  5 hang power snatch - 5 thrusters - 10 kb swings2 . core trainingL-sit, plank, side plank, superman hold 

1 . e2,5mom x 4, 10 ring dips or ring push ups + 10 double kb press2 . 12 min amrap50 du2 rope climbs10 hspu or 15 hand release push ups12 alternative pistol squats or box pistol squats

for time80 kb swings40 t2b80 db hang power clean & jerk, 40 each hand40 burpees over dumbbell80 wall ball

1 . e2,5mom x 4, 10 lunges + 10 back squats2 . for time, 20 -15 - 10 - 5  reps ofpull ups & s2o

1 . e4mom x 3, 8 front squats 60% - 8 bulgarian split squats  - 8 one leg dead lift2 . e3mom x 3, 15 strict ring rows - 15 diamond push ups - 20 sit ups

1 . in teams of 2, 25 min amrap20 alternative db snatch,20 pull ups,20 db clean & jerk, 10 each hand20 overhead squats,partners rotate every 20 reps 

1a . 9-7-5-3 reps back squat, every 2 min1b . 9-7-5-3 reps push press, every 2 min2 . for time 21-15-9 reps ofbuprees - t2b - kb swings

1 . in front of the clock 15 min1st min, 7 hang power clean - 10 c2b pull ups2nd min, 10 kb swings - 10 wall ball3rd min, rest2 . for time120 du - 3 legless rope climbs90 du -

for timebuy in 100 air squats50 db snatch, 25 each hand100 heavy rope jumpsrun 1000m100 sit ups50 db clean & press, 25 each hand100 heavy rope jumpsrun 1000m