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November 30, 2019

November 29, 2019

Warm up: Dynamics & Mobility

Hero Wod

LOREDO

6 Rounds For Time 

24 Air Squats  

24 Push-Ups

24 Walking Lunges 

400 meter Run

November 27, 2019

warm up: Dynamics & Mobility

Sternght:

Hang Power Snatch daily max


Wod: 21-15-9-6-3 reps for time:

Hang Power Snatch@40/25kg
C2B
Thruster@40/25kg
Kip HSPU


 

November 25, 2019

Warm up: Dynamics & Mobility

5 round For Time:

6 Clean & Strict press@ 70% of Press (  2sec. hold in the front ranck before the press)

Wod: For time

24-18-12 pistol

12-9-6 strict hand stnd push up

rest 1 min btw  sets

For time:

24-18-12 Walking Lunge

12-9-6 Kip HSPU

Rest 1 min btw sets

For time:

24-18-12 Jumping Split squat

12-9-6 shulder taps

November 23, 2019

November 20, 2019

November 18, 2019

Warm Up : Dynamics & Mobility

Skill:  Squat Clean

Strenght: Complex ( Clean pull + hanh squat clean + clean) x 6 set @ 1 rep Max ( 15 min)

Wod : 4 Rounds For Time

300 m Row

20 Burpees over the box

15 Strict Handstand Push up

10 Bar M.u. or 15 CTB Pull Ups 

November 15, 2019

HERO WOD: ( DAVID WATSON)

5 rounds For Time:

5 clean & Jerk ( 60-40 kg)

20 Pull ups

30 push ups

40 sit ups

50 squat

November 13, 2019

Warm Up: Dynamics  & Mobility

Strenght: Front squat

3 rep x 6 set @ 90% 1RM

Wod : 3 Round for time

30 wall ball

20 bar facing barpees

10 Med ball clean over shoulder 

2 min rest between rounds

November 12, 2019

Warmup

2:00 Dragon Pose/side, then:

Primer

2 Rounds

Run 100m

6 Power Clean and Push Press; empty bar

12 Jumping Lunges

Strenhgth: Squat Snatch

1 @80%
1@85%
4×1 @90%+
1 @80%

Wod: 18 min  AMRAP

25 Cal Row

25 hand release push ups

25 DB box step over

25 HDPU

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July 8, 2020

July 8, 2020

July 7, 2020