Ιούλιος 2023

1. E1,5mom x41 power clean + 1 hang power clean + 1 hang squat clean70-75 %2. Pink ribbon Individual event thrust me 18 min time cap35 heavy du or 35 heavy rope jumps25 hang power clean35 heavy du or 35

1. E2mom x 58 dead lift 70% of last 2 reps max test2. E1,5mom x 55 thrustersAdd some weight every round if possible3. E1,5mom x42 legless rope climbs + 2 rope climbsScale option : 4 rope walks4. E1,5mom x41 max

1. E1,5mom x41 snatch pull + 1 hang squat snatch70-75%2. E1,5mom x 51 squat snatch + 1 ohs75-85%3. E3mom x 45-8 m hs walk4-6 ring Muscle-ups12 alternative pistol squatScale option :4 wall walks10 dips12 alternative pistol squats on a box4.

1. E2mom x 510 Hang power clean10 Burpees over bar2. In teams of 21000 m row50 hang power snatches1000 m row50 push press1000m row50 step over the box with a kbSplit reps as you want 

1. E2mom x 34 push pressE3mom x 34 push jerks2. For time10 Ring muscle ups30 One arm overhead walking lunges20 burpee pull ups30 One arm overhead walking lunges10 ring muscle upsScale option :15 dips30 one arm front rack walking lunges20

1. E2mom x 61 power clean + 1 squat clean 80-95% of max power clean2. For time100 du /150 su50 box jumps10 rope climbs50 t2b / 50 v-ups100 du / 150 su 

1. E2mom x 410 dead lift60% of last week 2 reps max effort2. 4 rounds of1st min 13/10 cal row2nd min 10-15 c2b pull ups3rd min 15-20 wall ball4th min rest3. 3 sets of15 db chest press15 barbell up right

1. E1,5mom x61 power snatch + 1 snatch balance + 1 ohs2. For time15-12-9 reps ofThrusters and t2bRest 4 min15-12-9 reps ofOne arm devil presses and deficit hspu

1. E2mom x 55 front squatsAdd 2,5-5 %from last week 5 reps front squats2. 5 x 3 min amrap of3 hang power clean6 push ups9 air squatsRest 1 min between rounds