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October 27, 2017

Warm Up: Dynamics & Mobility

Metcom: 

6x 200m Run @ as fast as possible  1 min rest 

Strenght: ( Time) in 15 mins

Part A

10 Snatch@ 60%

8 Snatch@70%

6 Snatch@75%

4 Snatch@ 80%

2 Snatch@85%

Part B

In the remaining time Find your daily max snatch

Score:

Part A: Time

Part B: Weight

Metcon: ( Weight)

Front squat x 3 reps x 4 sets @85%

Wod : For Time ( time cap 12min)

21-15-9

C2B

Sigle- arm KB OHS@ 25-16kg

October 26, 2017

Warm Up: Dynamics & Mobility

Skill: Kipping Pull Ups

October 25, 2017

Warm Up: Dynamics & Mobility

Strenght:

 A) Strict Press 3RM

Srict Press x 3 reps x 5 sets @ 90 %of A

 B)In every 30 sec x 8 mins :

5 Unbroken Deadlift@ 60% of 1RM

Wod : 4 Round for time

25 m Farmer Carry @ 2 x 32 / 20kg

25 m Walking Lunges @ 2 x 24/16kg

25 Heavy Wall ball@ 12/9 kg

3 Rope climb

October 24, 2017

Warm Up:  AMRAP 12

1 min Row

5 Clean (empty bar)

5 Toe to bar

200 m Run

Spend remaining of time increasing to WOD weight.

Strenght: Clean Complex ( 15 min)

Power Clean + Hang squat Clean +squat Clean +Jerk

3 Rep x 5 sets @ 80% 1RM

W0d: 

Ascending Ladder for 15 Minutes:

3 Clean & Jerks (60/ 40 kg)

3 Toes-to-Bar

6 Clean & Jerks

6 Toes-to-Bar

9 Clean & Jerks

9 Toes-to-Bar

…and so on, until time expires.

October 23, 2017

Warm up: (10mins)
Burgener Warmup
EMOM6:

2 Power snatches (increase weight)
2 Burpees over bar

Strength: (12mins)
E2MOM12:
Power Snatch X 1.1 (Drop and reset between reps, Score heaviest weight)

WOD: AMRAP 4
21-15-9:
Power Snatch (35/ 25 kg)
Burpees
Rest 4:00
AMRAP 4 

15-12-9:
Power Snatch (40/30 Kg)
Burpees over Bar
Rest 4:00
AMRAP 4
12-9-6:
Power Snatch (50/35 kg)

Burpee Box Jumps (24″/20″)

October 21, 2017

October 20, 2017

Warm Up:  Dynamisc & Mobility

Wod: TABATA

1° Burpees - jumping jacks

2° Jumping squat - pull ups

3° Toe to bar -  Mountain Climbers

4° KB swing - double unders

5° Med Ball Clean - Med Ball Jerk

October 19, 2017

Warm up: Dynamics & Mobility

 Wod :For time: (Time cap 40 mins.)
800m Run
27 Deadlifts (80/60kg)
54 Sit-ups
600m Run
21 Deadlifts (80/60 kg)
42 Sit-ups
400m Run
15 Deadlifts (80/60 kg)
30 Sit-ups
200m Run
9 Deadlifts (80/60 kg)
18 Sit-ups

October 17, 2017

Warm Up: Dynamics & Mobility

Strenght: Bear Complex daily Max

Metcon (Weight)

EMOM 10 min

1 Bear Complex @ 70% of 1RM + 10 Bar Facing Burpees

Wod : Metcon (Time)

15 Rounds 

1 Rope Climb

2 Bar Mu's

3 Kip HSPU

October 14, 2017

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