WOD 1/03/2019
A)SWOD WORK FOR BACK SQUAT 1 RM WORK FOR PUSH PRESS 1 RM B)CONDITIONING 400 M RUN 5 ROUNDS OF CINDY* 400 M RUN 5 ROUNDS OF CINDY* 400 M RUN *1 ROUND OF CINDY: 5 PULLUPS 10 PUSHUPS 15 AIR SQUAT
A)SWOD WORK FOR BACK SQUAT 1 RM WORK FOR PUSH PRESS 1 RM B)CONDITIONING 400 M RUN 5 ROUNDS OF CINDY* 400 M RUN 5 ROUNDS OF CINDY* 400 M RUN *1 ROUND OF CINDY: 5 PULLUPS 10 PUSHUPS 15 AIR SQUAT
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12 a)10 STRICT CHEST TO BAR b)30″ NOSE TO WALL HS HOLD c)30″ HOLLOW ROCK d)50 DOUBLE UNDERS C)CONDITIONING 5 RFT: 12 FRONT RACK LUNGES(60/40) 12 HSPU 12 TOES TO BAR
A)OLY EMOM 9: 3X(POWER CLEAN+PUSH JERK 60%) B)SWOD WORK FOR DEADLIFT 1 RM C)CONDITIONING: AMRAP 9: 5/5 ONE ARM DB THRUSTERS(22,5/15) 25 DOUBLE UDNERS 20 DB SNATCH(22,5/15) 25 DOUBLE UNDERS
A)OLY EVERY 90″ FOR 12 MIN HANG SNATCH 1 3X60% 2 3X65% 3 3X70% SNATCH 4 3X75% 5-6 2X80% 7-8 2X85% B)GYMNASTIC CONDITIONING 3X(30 SEG ON/30 SEG OFF) -STRAIGHT ARM HIP TAPS -CHEST TO BAR -RUSSIAN TWIST C)CONDITIONING 3 RFT: 12 HANG POWER CLEAN(60/40) 10 OTB BURPEES 8 BAR MUSCLE UPS
A)SWOD WORK FOR FRONT SQUAT 1 RM B)CONDITIONING «OPEN 19.1» AMRAP 15 19 WALLBALLS(9/7) 19 ROW CALORIES
A)SWOD FRONT SQUAT 4X2@85% STRICT PRESS 4X2@85% B)CONDITIONING 5 RFT: 400 M RUN 10 OVERHEAD SQUAT(40/25) 10 TOES TO BAR 25 DOUBLE UNDERS
A)GWOD 10 MIN. TO PRACTICE GYMNASTICS B)TRUNK WORK ALT EMOM 12: a)30″ HOLLOW HOLD b)30″ SIDE PLANK LEFT c)30″ SIDE PLANK RIGHT d)30″ MEDBALL TO TOES(9/7) C)CONDITIONING AMRAP 12: 10 RING MUSCLE UPS 20 BURPEES 40 WALLBALLS(9/7)
A)OLY EVERY 90″ FOR 12 MIN 3 POSITION SNATCH 1-2 60% 3-4 65% 5-6 70% 7-8 80% B)SWOD BACK SQUAT PAUSE 4X3@75% C)CONDITIONING AMRAP 9: 20 DB SNATCH(22,5/15) 20 BOX JUMP OVERS 20 PULLUPS
A)CONDITIONING «KALSU» FOR TIME: 100 THRUSTERS (60/40) 5 BURPEES TO START AND AT THE TOP OF EVERY MINUTE
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING 3 SETS.(30SEG ON/30 SEG OFF) a)CHEST TO BAR b)NOSE TO WALL HS HOLD c)TOES TO BAR d)DOUBLE UNDERS C)CONDITIONING 3 SETS.1 MINUTE OF MAX. REPS/STATION -THRUSTERS(35/25) -BOX JUMP OVERS -HANG POWER SNATCH(35/25) -WALLBALLS(9/7) -BURPEES -1 MIN REST
A)SWOD BACK SQUAT 3X3@90% PUSH PRESS 3X3@90% B)CONDITIONING 4 RFT: 10 HANG SQUAT CLEAN(60/40) 20 KB SNATCH(24/16) 400 M RUN
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)TRUNK WORK 3 SETS.(30 SEG ON/30 SEG OFF) -HOLLOW ROCK -IRONMAN HOLD -MEDBALL TO TOES -PILLAR PLANK TO PRESS OUT C)CONDITIONING AMRAP 10: 10 RING MUSCLE UPS 50 WALLBALLS 100 DOUBLE UNDERS