WOD 12/02/2019
A)OLY WORK FOR HEAVY CLEAN&JERK B)DEADLIFT 3X3@90% C)CONDITIONING: FOR TIME: 27-21-15-9 THRUSTERS(42,5/30) AFTER EACH ROUND 400 M RUN
WOD 11/02/2019
A)OLY WORK FOR HEAVY SNATCH B)SWOD FRONT SQUAT 3X3@90% C)CONDITIONINGAMRAP 10: 10 HANG POWER CLEAN(60/40) 10 SHOULDER TO OVERHEAD(60/40) 10 CHEST TO BAR
WOD 8/02/2019
A)SWOD BACK SQUAT 3X2@90% PUSH PRESS 3X2@90% B)CONDITIONING FOR TIME: 1KM RUN 80 WALLBALLS(9/7) 60 TOES TO BAR 40 ONE ARM DB PUSH PRESS(22,5/15) 20 DB SNATCH(22,5/15)
WOD 7/02/2019
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12 a)3 STRICT RING MUSCLE UPS b)6-10 STRICT HSPU c)30″ INVERTED HOLD d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 4: 10 THRUSTERS(42,5/30) 10 BOX JUMPS(60/50) ——-2 MIN REST———- AMRAP 4: 10 THRUSTERS(42,5/30) 10 OTB BURPEES
WOD 6/02/2019
A)OLY 12 MIN TO HEAVY CLEAN&JERK B)SWOD DEADLIFT 3X2@90% C)CONDITIONING 5 RFT: 5 HANG POWER CLEAN(50/35) 5 SHIN HOPS 5 BAR MUSCLE UPS 200 M SPRINT LIKE A FUCKING DEVIL IN FLAMES 1 MIN REST
WOD 5/02/2019
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12 a)30″ SHOULDER TAPS b)30″ SIDE PLANK LEFT c)30″ SUPERMAN HOLD d)30″SIDE PLANK RIGHT C)CONDITIONING 20 WALLBALLS(9/7) 20 DB SNATCH(22,5/15) 20 JUMPIN LUNGES 20 DOUBLE UNDERS
WOD 4/02/2019
A)OLY 12 MIN WORK FOR HEAVY SNATCH B)SWOD FRONT SQUAT 3X2@90% C)CONDITIONING 3 RFT: 400 M RUN 10 BURPEE BOX JUMPS 5 RING MUSCLE UPS 10 TOES TO BAR
WOD 22/01/2019
A)OLY 10 MIN TO FIND CLEAN&JERK 2 RM B)SWOD DEFICIT DEADLIFT 5X3@75% C)CONDITIONING AMRAP 8: 10 FRONT RACK LUNGES(60/40) 10 HSPU 5 BURPEE BAR MUSCLE UPS
WOD 15/01/2019
A)OLY EVERY 90″ FOR 12 MIN CLEAN & JERK 1 3X60% 2 3X65% 3 2X70% 4 2X75% 5 2X80% 6 2X85% 7-8 2X80% B)SWOD DEADLIFT 3X4@87,5% C)CONDITIONING 4 RFT: 5 WALL WALK 10 HANG POWER CLEAN(70/42,5) 10 CHEST TO BAR