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)

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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

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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

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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)

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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)

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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

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