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May 30, 2019

Warmup

2 rounds

200m run

30 m bear Crawl

10 strict press, PVC

Specific warmup

10 Medball cleans

10 medball front squats

5 wallballs

Wod:  3 Round For Time

50 Wall Ball ( 9 -6 kg)

25 Cal row

20 Chest To bar Pull Ups

May 29, 2019

Warmup

3 Rounds

500 M ROW
15 Jumping Squats
15 abmat Sit Ups

Strength:Back squat 

4 rep x 4 sets @ 85%

Wod: AMRAP 20'

5 Strict Handstand Push up

10 Sumo deadlift high pull ( 50 -  30kg)

15 Burpees over the bar

May 28, 2019

Warm Up

30 m walking lunge

30 m  Bear Crawl

30 m  Inchworm

20" Hip circles

 20"Good Morning empty bar

 20"bent over barbell row

AMRAP 4

12 Russian Swings, light kb

12 Lateral Goblet Squats, light kb

200m Row

Snatch Warmup

Pause High Hang Snatch 4×3
:02 pause
Weight is 40-60% of your 1rm

Hang Snatch

Every 2 Minutes for 12 Minutes
2 Reps @ 85%+

Wod: 3 round for Rep

3:00 Max Rep KB Snatch 24/16 kg

3:00 Max Burpees to  Target

3:00 Max Rep KB Snatch

3:00 Max Burpees to  Target

May 24, 2019

Warm Up: Dynamics & Mobility

1000 m Run

Wod : TABATA

Tabata 1. Push Ups- Deadlift

Tabata 2. Sit Ups- Push Press

Tabata 3. Wall Ball- Pull Ups

Tabata 4. Walking Lunges Jump - Power Clean

Tabata 5 . Box Jump- Kb swing

Between round 20 Burpees  , rest 2 minutes

May 23, 2019

Warm Up : Dynamics & Mobility ( 10 Mins)

Skill: Push Jerk ( 10 mins)

Strenght: Push Jerk new daily MAX 

EMOM 10'

 2 Power Clean + Push Jerk @ 75%1RM

Wod: 7 round For Time

6 Pistols

9 Hand Stand Push Ups

12 Burpees Over The box

May 22, 2019

Warm Up: 2 km RUN

Wod: Barbara

 5 rounds For Time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 squats

 Rest 3'

May 21, 2019

Warm Up: 

20  Spidermans

10 Air Squats with 3 sec pause at bottom

10 PVC Passthroughs

20 Inchworms

10 PVC Around the World

5 Push-up to Down Dog

20′ Active Samson

10 PVC Overhead Squats on wall

5 Bar Facing Burpees:

30 Ankle Stretch/side

Snatch Prep (with empty bar or PVC)3 Snatch Deadlifts3 High Hang Power Snatch3 Hang Power Snatch3 Power Snatch3 Snatch Balances (Snatch Drops)2 Hang Squat Snatches1 Squat Snatch

Strenght: Squat Snatch 

15 Minutes to establish 1 RM Squat Snatch

Wod: AMRAP 20

10 Power Snatch ( 40-30 kg)

20 Burpees over the bar

10 Overhead squats ( 40-30kg)

20 Burpees over the bar

10 Power Snatch ( 40-30kg)

May 17, 2019

Warm up: Dynamics & Mobility

HERO WOD: ( BERT)

For Time:

5o burpees

400 m run

100 Push Ups

400 m run

150 Walking Lunge

400 m run

200 air squat

400 m Run

150 Walking Linge

400 m run

100 Push ups

400 m run

50 Burpees

May 16, 2019

Warm-up

2 Rounds
20 Good Mornings, half PVC half empty bar
15 Ring Rows
1k Run

 Strength: Press Find 3 RM ( 15 min)

Wod: 3 round for time

8 Bar Muscle Ups
12 Shoulder to OH 60-50 kg
16 Bar Facing Burpees

( time cap 12 min)

Metcon : Caolories

max Calories on Rower
4:00 on
4:00 off
3:00 on
3:00 off
2:00 on
2:00 off
1:00 on

Score is total Calories

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