Νοέμβριος 2019

  team wod2 partners300 du, change every time you brake80 hang power clean & jerk, change every 10 reps40 bar muscle ups change every 5 reps / scale 60 pull ups, change every 10 reps160 kb front rack walking lunges, change

For time:1 round of: 120 double-unders 30 push presses, ½ body weight 6 legless rope climbsThen, 2 rounds of: 60 double-unders 15 push presses, ½ body weight 3 legless rope climbsThen, 3 rounds of: 40 double-unders 10 push presses, ½ body weight 2 legless rope climbs

1 . e2mom x 4, 3 strict press + 4 push press +  5 push jerks2 . 10 min amrap10 db walking front rack lunges10 db clean & jerk right hand10 db walking front rack lunges10 db clean & jerk

1 . e2mom x 4, 1 snatch pull - 1 hang squat snatch - 1 ohs2 . in 12 min build a heavy clean & jerk3 . e2mom x 4, 4 strict press4 . 10 min amrap of10 power clean-

25 min time cap 1 round of: 30 strict pull-ups / 30 strict ring rows 60 push-ups 90 squats Then, 2 rounds of: 15 strict pull-ups / 15 strict ring rows 30 push-ups 45 squats Then, 3 rounds of: 10 strict pull-ups / 10 strict ring rows 20 push-ups 30 squats

1 . e2mom x 4, 3 front squats2 . 12 min time cap21-15-9 reps of kb swings - burpeesthen18-12-6 reps of thrusters - t2b / k2e

1a . e1,5mom x 4, 1 snatch pull - 1 hang squat snatch1b . e2mom x 4,  1 power snatch - 1 squat snatch - 1 snatch balance2 . e2mom x 4, 2 clean pull - 1 hang squat clean

1 . e2mom x 4, 5 push press2 . 5 rounds for time of15 box jumps -15 pull ups / scale 10 jumping pull ups -10 hspu / scale 15 hand release push upsscale 4 rounds

team wod, in teams of 250 ohs / scale front squat or back squatone max rep set and changethen 3 rounds each of20 db snatches - 20 db front squats (1 dumbbell)then 50 hang power snatcesone max rep set and

1 . 12 min to build a heavy snatch2a . e2mom x 4,  1 clean pull  - 1 power clean2b . e2mom x 4, 1 clean - 1 front - 1 split  jerk3a . e2mom x 3, 3 snatch grip