Σεπτέμβριος 2019

1 . e2momx 4, 2 hang squat clean - 2 front squat2 . 11 min amrap12 swings2 ring muscle ups / 8 ring dips dips10 t2b

1a . emom 4 min, 3 snatch pulls1b . e1,5mom x 4, 2 hang squat snatch2a . e1,5om x 4, 2 clean pulls - 2 hang squat clean2b . e1,5mom x 4, 3 push jerksc . 5 rounds for time5

1a . emom 4min, 3 snatch pulls 110% of max snatch1b . e1,5mom x 4, 2 power snatch1c . e1,5mom x 4, 1 hang squat snatch - 1 snatch balance2 . e2mom x 5, 1 clean - 1 hang squat

1 . e3mom x 48 back rack lunges - 8 back squats (non stop - same weight on bar) - 8 knee tuck jumps2 . emom 12 min, 40 sec work - 20 sec rest,1st min hang power db clean2nd

 team wodin teams of 3, 2 rounds each, time cap 40 minno 1 runs 1000m (scale 750m)no 2 does amrap, 4 hang power snatch - 2 ring muscle up (scale 8 dips)no 3 does amrap,  5 strict pull ups -

1a . emom 5 min, 5 deficit hspu1b . 30 m hs walk time cap 5 min (scale 12 wall climb)2 . 5 rounds of15 thrusters - 3 legless rope climb (scale 3 rope walks)

1 . in 15 min build a heavy snatch2a . emom x 5, 3 clean 2nd pull2b . e1,5mom x 4, 2 squat clean2c . e1,5mom x 4, 2 split jerk3 . e2mom x 4,  8 overhead walking lunges /

1 . e1,5mom x 5, 3 push press2 . 12 min amrap10 alternative db snatch8 burpees30 du

1 . 7-5-3-3 reps back squat e2mom2 . 21-18-15-12-9 reps ofwall ball & t2b 

1a . emom x 3, 3 snatch pulls1b . e1,5mom x 4, 1 hang squat snatch - 1 snatch balance2 . e2mom x 4, 2 clean pulls - 2 hang squat clean - 2 split jerk3 . e2mom x 5,