Μάρτιος 2020

for time100 du20 hang power snatches75 du20 thrusters50 du20 hang power clean & jerks 

1 . e2mom x 4, 2 clean pull - 2 hang squat clean - 2 split or push jerks2 . 10 min amrap2 rope climbs / 3 rope walks16 bodyweight walking lunges4 ring muscle ups / 8 dips16 bodyweight walking 

1a . e2mom x 4, 1 power snatch - 2 snatch balance1b . e2mom x 4, 1 snatch pull - 1 hang squat snatch2a . e2mom x 4,  1 clean pull - 1 hang squat clean - 1 squat clean2b

1 . practice hs walk or hspu or hs hold 10 min2 .  min 0-10100 du50 wall ball50 pull ups100 dumin 10-1530-20-10  reps ofpush ups & kb swings

1 . e2mom x 4,  2 snatch pull - 2 hang power snatch - 2 ohs2 . 12 min amrap for this ladder1-2, 2-4, 3-6, 4-8, 5-10,

1 . 4 sets x 3 reps front squat e2mom, 75-80-82,5-85%2 . in front of the clock 16 min1st min 10 thrusters2nd min 10-15 c2b pull ups3rd min 8 hang power snatch4rth min 3-5 bar muscle ups

1 . 15 min to build a heavy snatch2a . 15 min to build a heavy clean2b . e2mom x 4,  2 split jerks3a . back squat, rest 90-120 sec after every set2x5 reps 75%,2x3 reps 80%,2x2 reps 85 &

team wod, in teams of 2,do this ladder, 2-2, 4-4, 6-6, 8-8, 10-10, 12-12 reps ofalt db snatches & burpees,then continue the next ladder from 12 to 2t2b & hang power clean & jerk(rotate after completing a roundex. 2 alt

1 . e1,5mom x 4, 1 power clean - 1 hang squat clean - 1 push jerk2 . 11 min amrap of10 muscle ups20 hspu30 c2b pull ups40 s2o50 bodyweight walking lunges

1a . e1,5mom x 3, 3 snatch pull1b . e1,5mom x 3, 1 power snatch - 1 hang power snatch - 1 ohs2 . 12 min amrap20 kb swing20 wall ball10 step over the box with a kb