Ιούλιος 2019

1 . 7 min amrap4 db snatches each hand8 hspurest 5 min2 . 5 rounds for time of10 ring dips15 pull ups20 lunges with a plate overhead

1 . e2mom x 410 push press - 10 jumps over the box - 10 t2b2 . 10 min amrap30 du / 50 su12 kb swings2 muscle ups / 8 dips 

1 . emom 10 min1st min, 10 thrusters2nd min, 7 pull ups - 5 burpeesrest 5 min2 . then for time30 wall ball15 hang power clean20 wall ball10 hang power clean10 wall ball5 hang power clean

1 . e4mom x 420 walking front rack lunges with kettlebell10 jumping split squats each leg2 . e3mom x 48 strict press8 upright row8 bend row

1 . in teams of 2,amrap in 22 min of15 hang power clean & jerk15 t2b15 hang power snatches15 pull ups15 thrusters7 ring muscle up / 15 dipspartners rotate after completing one exercise ex: 15 hang power clean & jerk,

1 . practice hs walk 12 min2 . 4 rounds for time of15 hspu / 15 box push ups16 pistol squats / 16 box pistol3 turkish get up each side

1 . e2mom x 4, 7 hang power snatch - 14 t2b2 . 14 min amrap7 db clean & press each hand14 push ups14 suitcase lunges35 du / 50 su 

1 . e2momx 4, 10 back squats 60%2 . 5 rounds for time of15 wall ball10 burpees10 alternative db snatch

1  . e3mom x 4, 6 one leg dead lift, 8 bulgarian split squats, 12 alternative walking lunges with 2 kb in the front rack2 . e3mom x 4, 10 kb shoulders press, 10 barbell bend row, 10 db pull

team wod in teams of 25 rounds of30 kb swings, 15 reps each18 burpee box jumps, 9 reps each6 rope climbs, one by onetime cap 15 minthen rest 5 min and perform for time, with a 18 min time cap100