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May 31, 2018

Warm up: Dynamics & Mobility

Skill: Front Squat

Strenght:  Every 3 Minutes for 15 Minutes

5 Front squat @ 85% 1 RM

Rest 5'

Skill: Wall Ball

Wod: Karen ( Time)

150 Wall -Ball Shots   @ 9 - 6 Kg

May 25, 2018

Warm Up : Dynamics & Mobility

Test:  km 1,609 ( minor tempo)

Wod : AMRAP 25'

12 Hand Stand Push ups

15 Sumo Deadlift High Pull ( 60 % RM1)

18 Jump Squats

21 D.u

May 16, 2018

Warm Up: Dynamics & Mobility

Buy in: 50 Burpees

Strenght: EMOM 10'

Odd 5 Power Clean + Press @ 85% Rm1 Press

Even 5 strict Wheighted Pull Ups

Wod:  5 Round For Time

5 Thrusters  ( 60 -40 kg )

3 Rope Climb

15 Cal Row or  200 m Run

Cash Out: 

50 Wall Ball ( 9-6 kg)

May 11, 2018

Warm Up: Dynamics & Mobility

May 9, 2018

Warm Up: Dynamics & Mobility

Strenght: Snatch 3 reps @ 75% 1RM x 5 sets

Wod: Every 2 minute ( alternate odd/ even) for  8 round

ODD

9 Cal Row

9 Box jump

max reps Power Snatch ( 50- 30 kg) in the remaining time

EVEN

20 D.U

9 Burpees

Max Rep Snatch ( 50-30 kg) in the remaining time

NO REST BETWEEN SETS

Score is n. Power Snatch + Snatch

May 7, 2018

Skill: 10 minutes

Handstand  push ups progression

Warm Up:  10 minutes 

3 Rounds empty bar

5 Deadlifi 

5 Thrusters

5 Clean & Jerk

Wod: " Nasty Woman " Time Cap 24'

AMRAP 5'

"Fran" 21-15-9

Thrusters ( 45 - 30 kg)

Pull Ups

4' rest

AMRAP 5'

"Diane" 21-15-9

Deadlift (100- 70 kg)

Handstand Push ups

4' rest

AMRAP 5'

"Grace" 

30 Clean& Jerk ( 60- 45kg) 

May 4, 2018

Warm Up: Dynamics & Mobility

Skill: STHO

Strenght: STHO 4 rep x 6 sets @ 75% 1Rm ( 15 min)

Wod : For Time

12 Squat Clean + STHO (60 -35 kg)

15 Burpees Over the bar

1 Rope Climb

10 Squat Clean + STHO

15 Burpees Over the bar

1 Rope Climb

8 Squat Clean + STHO

15 burpees Over the bar

1 Rope climb

6 Squat Clean+ STHO 

15 Burpees Over The bar

1 Rope climb

4 Squat Clean+ STHO

15 Burpees Over The bar

1 Rope climb

1

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