28/05/2019
Power clean 3-3-3-3-3 (3 positions) – WOD 4 rft 10 hang Power clean 50/35 10 Toes to bar 10 push press
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28/05/2019
Power clean 3-3-3-3-3 – WOD 4 rft 10 hp clean 60/40 10 toes to bar 10 push press 60/40
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26/05/2019
Team wod For time 50 sit up/ hollow position 40 wallball/ hold handstand 30 burpees synchro 20 box jump/ wall climb 10 Russian swing / hold bar
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25/05/2019
WOD “Holbrook” 10 rft 5 thruster 50/35 10 pull ups 100 m sprint Rest 1’
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24/05/2019
– Clean and jerk complex 1 hang power clean + 1 hang squat clean + 1 split jerk – WOD 4 rounds 4’ each 2 rft 10 a. swings 24/16 10 alt pistol squat 10 burpees facing the kb
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23/05/2019
– Run 2k – WOD 5 rft 40 du 20 toes to bar 10 stoh 60/40
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22/05/2019
Press 4-3-2-1 75 -> 90% – WOD 15 amrap 6 chest to bar pull up/7pull up 8 alt lunges 2 kb in front rack 16/12 10 push ups
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21/05/2019
Back squat 5-4-3-2-1 75 -> 90% – WOD Emom 10 Odd 6 glute barbell bridge ahap 2” hold on top position Even 30” elbow plank
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20/05/2019
Snatch complex x 6 max 75% 1 hang power + 1 hang squat snatch – WOD For time 1-2-3-4…10 Deadlift 50% 1 rm 2-4-6-8… 20 DB hang snatch 20/12
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18/05/2019
WOD team of 2 For time 150 burpees target(75 each) 150 du (75 each) 600 run 200 air squat (100 each) 150 du (75 each) 600 run 250 sit up(125 each) 150 du (75 each) 600 run
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