Οκτώβριος 2020

1 . in front of the clock 24 min1st min 8 hang power clean2nd min 10 hspu / 20 push ups3rd min 10 step over the box with 2 kb4th min 15-10 cal / 50 du5th min rest

1 . e2mom x 42 hang power snatches2 ohs2 . 30-20-10 reps for time:Toes-to-barKettlebell lunge (metres) 

1 . e2mom x 5, 2 reps back squat(5% heavier than previous week)2 . 9 min amrap10 s2o10 pull ups 

1 . e1,5mom x 42 snatch pull2 . team wod 16 min time cap150 wall ball change every 15 reps120 db snatches every 12 reps90 burpees every 9 reps70 t2b every 7 reps

1 . e2mom x 4 (low weight)1 power clean1 hang power clean1 hang squat clean2 . for time21-15-9 reps ofhang power cleanjumps over the box

1 . e3mom x 33-5 bar muscle ups6-10 hspu12 alternative pistol squatsscale option3-5 box bar muscle ups3 wall climbs / 10 box push ups10 roll up to squat / roll up to alt pistol squat2 . 10 amrap15 kb swings15

1 . e2mom x5 (heavy)2 back squats(for beginners, less than 3 months, 8 reps - low weights)2 . 6 min amrap6 hang power snatches - 6 t2brest 3 min5 rounds for time6 ohs - 6 burpees over bar

1 . e2mom x4 (low weight)1 power snatch - 1 ohs - 1 snatch balance2 . 10 min amrap this ladder2 thrusters - 2 pull ups4 thrusters - 4 pull ups6 thrusters - 6 pull ups

1 . e1,5mom x 42 push jerks2 . in teams of 2, one round each16 min cap,4 rounds each of10 db hang power clean & jerk15 t2b20 suitcase lungesthen amrap 8 alternative db snatches5 burpees over db  

1 . e1,5mom x 41 clean pull - 2 hang power clean2 . tabata 8 rounds each exercise20 work -10 rest, 1 min rest between exercisesthrusterssit upsswingscal or du