WOD 8/07/2019

A)OLY EVERY 90″ FOR 12 MIN POWER SNATCH+OVERHEAD SQUAT+SNATCH 1 60% 2 70% SNATCH 3 3X75% 4 2X80% 5-6 2X85% 7-8 90% B)SWOD EVERY 2 MIN FOR 6 MIN FRONT SQUAT X 5(+2,5 KG FROM LAST WEEK) C)CONDITIONING 10 TO 1 THRUSTERS(45/30) 1 TO 10 CHEST TO BAR *10 THRUSTERS 1 C2B,9 THRUSTERS 2 C2B….

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WOD 5/07/2019

A)PLYO 3XMULTIJUMPS 3X3 CONSECUTIVE BOX JUMPS WORK FOR MAX. HIGH JUMP B)GYMNASTIC CONDITIONING ALT EMOM 12: a)STRICT RING MUSCLE UPS b)MAX DISTANCE HS WALK c)10 STRICT TOES TO BAR d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 10: 30 WALLBALLS(9/7) 20 DISC OH LUNGES(20/15) 10 BOX JUMPS(60/40) 5 BAR MUSCLE UPS

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WOD 4/07/2019

A)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT 5X80% EVERY 2 MIN FOR 12 MIN STRICT PRESS 5X80% B)CONDITIONING 4 RFT 20 BOX STEP UP W/DUMBELL (22,5/15) 15 TOES TO BAR 10 HANG POWER SNATCH(45/30)

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WOD 3/07/2019

A)OLY EVERY 90″ FOR 12 MIN CLEAN&JERK 1 3X60% 2 3X70% 3 3X75% 4-5 2X80% 6-7 2X85% 8 90% B)GYMNASTIC CONDITIONING ALT EMOM 12 a)6-10 STRICT CHEST TO BAR b)30″ CONTRALATERAL DEAD BUGS c)10 HSPU d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 8 MIN 21 KB SWING(32/20) 15 THRUSTERS(45/30) 9 CHEST TO BAR

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WOD 1/07/2019

A)OLY EVERY 90″ FOR 12 MIN 3 SECOND PAUSE SNATCH(AT KNEE) 1 3X60% 2 3X70% 3 3X75% SNATCH 4-5 2X80% 6-7 2X85% 8 90% B)SWOD EVERY 2 MIN FOR 6 MIN FRONT SQUAT 5X80% C)CONDITIONING 4 RFT: 5 WALL CLIMBS 10 HANG POWER CLEAN(60/40) 10/10 DUMBELL OVERHEAD LUNGES(22,5/15)

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WOD 28/06/2019

A)OLY EMOM 8 POWER SNATCH+SNATCH 70% B)SWOD 10 MIN TO FIND WEIGHTED PULLUP 1 RM OR 10 MIN TO PRACTICE GYMNASTICS C)CONDITIONING “WHITTMAN” 7 RFT 15 KB SWING(24/16) 15 POWER CLEAN(42,5/30) 15 BOX JUMPS(60/50)

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WOD 26/06/2018

A)OLY EVERY 90″ FOR 12 MIN CLEAN&JERK 1 3X60% 2 3X70% 3 3X75% 4-5 2X80% 6-7-8 2X85% B)GYMNASTIC CONDITIONING ALT EMOM 12 a)6-10 STRICT CHINUPS b)4-8 STRICT HSPU c)30″ CONTRALATERAL DEAD BUGS d)50 DOUBLE UNDERS C)CONDITIONING 8 RFT: 6 FRONT RACK LUNGES(60/40) 10 DYNAMIC PUSHUPS 10 RUSSIAN TWIST (24/16)

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WOD 25/06/2019

A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD WORK FOR DEADLIFT 1 RM C)CONDITIONING IN A 15 MIN WINDOW… 1 MILE RUN THEN IN THE REMAINING TIME AMRAP: 6 TOES TO BAR 12 DB SNATCH(22,5/15) 18 WALLBALLS(9/7)

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WOD 21/06/2019

A)OLY WORK FOR POWER CLEAN 1 RM B)CONDITIONING 3 SETS FOR MAX REPS OF: -1 MIN WALLBALLS(9/7) -1 MIN KB SWING(24/16) -1 MIN BOX JUMPS(60/40) -1 MIN PUSH PRESS(35/25) -1 MIN BURPEES -1 MIN REST

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