Δεκέμβριος 2019

1 . e1,5mom x 4, 3 hang power clean2 . e2mom x 3, 10 back squats3 . 3 rounds for time of15 hspu20 t2b20 jumps over the box 

1 . in 12 min build a heavy 1 rep snatch2 . in 10 min build a heavy 1 rep c&j3 . e2mom x 5, 2 back squats4 . 3 rounds for time of15 s2o20 t2b20 jumps over the box

1 . e1,5mom x 4, 3 front  squat2 . e2mom x 4, 5 hang power clean + 5 front squat + 5 push jerk3 . 7 rounds  of1 legless rope climb - 10 kb swings -  25 du

1a . e2mom x4, 3 snatch pull 110% of max snatch1b . e2mom x4, 2 snatch2a . e2mom x4, 3 clean pull 110%2b . e2mom x4, 1 clean- 1 clean and jerk3 . in 10 min find 3 RM back

1 . e2mom x 5, 3 back squats2 . tabata this,s2o - du - kb swings - wall balleach exercise 20 sec work -10 sec rest x 8 roundsrest 1 min between rounds

team wod, 2 partners1 . partner 1 does 1 round of 10 kb swings - 7 burpees - 5 hang power clean & jerkpartner 2 does amrap wall ball until 1 finishes his/her round,then switch until compliting booth 200 wall

1 . 0-10 min3 t2b - 3 thrusters6 t2b - 6 thrusters9 t2b - 9 thrusters12 t2b - 12 thrusters15 t2b - 15 thrusters2 . 10 -20 min5 rounds for time of40 du/ 50 su15 c2b pull ups / 15

1 . in 10 min build a heavy power snatch2a . e2mom x 4, 1 clean pull - 1 clean - 1 hang squat clean2b . e2mom x 4 1 power clean - 2 split jerk3 . e2mom, 5-5-3-3-3 reps

1 . e1,5mom x 4, 1 power clean - 1 hang power clean - 1 hang squat clean2 . 12 min amrap12 alternative db snatch - 6 hang power clean - 3 bar muscle ups

20 min amrap ''for mathematicians''12 du - 4 wall ball - 4 kb swings24 du - 8 wall ball - 8 kb swings36 du - 12 wall ball - 12 kb swings48 du - 16 wall ball - 16 kb