Ιούλιος 2020

1 . e5mom x 38 back squats - 12 jump squats8 front rack lunges - 12 alt jumping lunges2 . e5mom x 310 ring dips or ring push ups - 12 diamond push ups10 decline australian pull ups - 12

for time1000 m runthen 10 rounds of10 pull ups /10 ring rows20 push ups30 squatsthen 1000 m run 

1 . e2mom x 4 3-5 ring/ bar muscle ups10 alternative pistol squat2 . do this ladder for time10-9-8

1 . e2,5mom x 45 strict press8 chin ups2 . 5 rounds for time of12 db snatch12 t2b12 thrusters50 dutime cap 15 min

1 . e2,5mom x4 5 back squat1 legless rope climb2 . 11 min ladder2-4-6-8

1  . e4mom x 37 barbell front squats14 kb front rack lunges7 explosive bulgarian split squats each leg2 . e4mom x 38-10 chin ups8-10 strict hspu / strict ring push ups8 bend row15 chest floor presses3 . 3 rounds of10

1 . team wodin teams of 2 10' amrap5 thusters - 5 burpees over bar - 5 kb swingschange every roundrest 3 min2 . 10' time capchange every min100 db snatches80 t2b60 step over the boxremaining time syncronized burpees 

1 . in front of the clock 15 min1st min 5 pull ups - 10 push ups - 15 squats2nd min 7 db dead lifts - 6 db front squats - 5 db presses3rd min 40 du / 30 heavy

1 . e4mom x 45 bar muscle ups / 8 c2b pull ups /8 banded pull ups10 hang power snatches16 front rack lunges with 2 kettlebells2 . in front of the clock 8 min1st min 8 hspu or 10 ring

1 . e2mom x 5,1 power clean - 1 hang squat clean - 2 front squats2 . for time100 du - 25 wall ball - 25 swings - 25 push ups75 du - 20 wall ball - 20 swings -