WOD 5/03/2019
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD EVERY 2 MIN FOR 8 MIN DEADLIFT 6X70% C)CONDITIONING AMRAP 9: 15 THRUSTERS(42,5/30) 12 HSPU 9 BAR MUSCLE UPS
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD EVERY 2 MIN FOR 8 MIN DEADLIFT 6X70% C)CONDITIONING AMRAP 9: 15 THRUSTERS(42,5/30) 12 HSPU 9 BAR MUSCLE UPS
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
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