WOD 25/02/2020
A)OLY EVERY 2 MIN FOR 16 MIN 3 POSITION SNATCH 1 60% 2-3 70% 4-5 75% SNATCH 6-7-8 2X80% B)SWOD WORK FOR DEADLIFT 1 RM C)CONDITIONING «JONESWORTHY» 3 RFT: 10 DEADLIFT 115% BW 25 BOX JUMPS(60/40)
WOD 5/02/2020
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD EVERY 2 FOR 6 MIN 2 DEADLIFT 90% C)METCON «RUDIE CAN’T FAIL» 100 THRUSTERS(50/35) FOR TIME* EVERY STOP 7 BURPEES OVER THE BAR
WOD 27/06/2019
A)SWOD WORK FOR BACK SQUAT 1 RM WORK FOR PUSH PRESS 1 RM B)CONDITIONING AMRAP 8: 8 HANG CLEAN TO THRUSTER(50/35) 8 OTB BURPEES
WOD 19/06/2019
A)OLY WORK FOR CLEAN&JERK 1 RM B)CONDITIONING IN A 5 MIN WINDOW: 21-15-9 THRUSTERS(42,5/30) PULLUPS ——4 MIN REST—— AMRAP 5 20 DB SNATCH(22,5/15) 30 DOUBLE UNDERS
WOD 6/06/2019
A)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT 2X90% EVERY 2 MIN FOR 6 MIN PUSH PRESS 2X90% B)»SEAL SCREENING TEST» -2 MIN MAX PERFECT PUSHUPS -2 MIN MAX PERFECT CURL UPS -MAX.UB STRICT PULLUPS -500 M SWIM -1,5 MILES RUN
WOD 5/06/2019
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)5 BAR MUSCLE UPS b)30″ HS WALK/HS MARCH c)30″ INVERTED HOLD d)50 DOUBLE UNDERS C)CONDITIONING «OPEN 17.5» 10 RFT: 9 THRUSTERS(42,5/30) 35 DOUBLE UNDERS
WOD 23/05/2019
A)OLY EVERY 90″ FOR 12MIN SNATCH 1 3X60% 2 3X70% 3 3X75% 4-5 2X80% 6-7-8 2X85% B)GYMNASTIC CONDITIONING ALT EMOM 12 a)6-10 HSPU b)30″ L HANG c)30″ NOSE TO WALL HS HOLD d)50 DOUBLE UNDERS C)CONDITIONING «JONESCRAWL» 3 RFT 10 DEADLIFT 115% BW 25 BOX JUMPS(60/40)
WOD 20/05/2019
A)CONDITIONING «MURPH» 1 MILE RUN 100 PULLUPS 200 PUSHUPS 300 AIR SQUAT 1 MILE RUN *WEIGHTED VEST(20/14)LB
WOD 9/05/2019
A)OLY EMOM 8 2 SNATCH 75% B)CONDITIONING 7 RFT: 7 HSPU 7 THRUSTERS(60/40) 7 TOES TO BAR 7 POWER CLEAN(60/40) 7 BURPEES 7 KB SWING(32/20) 7 PULLUPS
WOD 14/03/2019
A)OLY EMOM 8: HANG SNATCH+SNATCH@75% B)SWOD EVERY 2’30» FOR 7’30» BACK SQUAT 6X75% EVERY 2’30» FOR 7’30» PUSH PRESS 6X75% C)CONDITIONING «FRAN» 21-15-9 THRUSTERS(42,5/30) PULLUPS
WOD 6/03/2019
A)OLY EVERY 90″ FOR 12 MIN 3 CLEAN+1 JERK 1 60% 2-3 65% 4-5 70% 6-7 75% 8 80% B)GYMNASTIC CONDITIONING ALT EMOM 12 a)30″ KIPPING CHEST TO BAR b)30″ NOSE TO WALL SHOULDER TAPS c)30″ HOLLOW ROCK d)50 DOUBLE UNDERS C)CONDITIONING «OPEN 13.2» AMRAP 10: 5 SHOULDER TO OVERHEAD(52,5/35) 10 DEADLIFT(52,5/35) 15 BOX JUMPS(60/50)
WOD 4/03/2019
A)OLY EVERY 90″ FOR 12 MIN 3 POSITION SNATCH 1 60% 2-3 65% 4-5 70% 6-7-8 75% B)SWOD EVERY 2 MIN FOR 8 MIN FRONT SQUAT 6X70% C)CONDITIONING «OPEN 19.2» 8 MIN AMRAP.+ BONUS: 25 TOES TO BAR 50 DOUBLE UNDERS 15 SQUAT CLEAN(61 / 38) 25 TOES TO BAR 50 DOUBLE UNDERS 13 SQUAT