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 18/02/2020

A)OLY WORK FOR SNATCH 1 RM B)GYMNASTIC CONDITIONING ALT EMOM 12: a)30″ HOLLOW ROCK b)30″NOSE TO WALL HS HOLD c)10 PSEUDO PLANCHE PUSHUPS d)40″ BEAR CRAWL C)CONDITIONING 15-12-9 SQUAT CLEAN(60/40) L PULLUPS

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WOD 14/02/2020

A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)6-10 STRICT HSPU b)30″ L-HANG c)40″ DUCK WALK d)50 DOUBLE UNDERS C)CONDITIONING 4 RFT: 20 WALLBALLS(9/7) 12 CHINUPS 10 FRONT RACK LUNGES(60/40) 12 TOES TO BAR

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WOD 13/02/2020

A)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT 3X90% EVERY 2 MIN FOR 6 MIN STRICT PRESS 3X90% B)CONDITIONING 5 RFT: 10 HANG POWER CLEAN(60/40) 10 OTB BURPEES 10 RUSSIAN TWIST(15/10) 80 M SHUTTLE SPRINT 1 MIN REST

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WOD 12/02/2020

A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)40″ HOLLOW HOLD b)40″ IRONMAN HOLD c)30″ LIZZARD CRAWL d)50 DOUBLE UNDERS C)CONDITIONING 400 M RUN 20 OVERHEAD SQUAT(40/25) 20 TOES TO BAR 400 M RUN 30 DB SNATCH(22,5/15) 30 BOX JUMPS(60/50) 400 M RUN 40 PUSHUPS 40 GOBLET SQUAT(24/16)

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WOD 11/02/2020

A)OLY 10 MIN TO FIND HEAVY CLEAN & JERK B)SWOD EVERY 2 FOR 6 MIN 3 DEADLIFT 90% C)CONDITIONING AMRAP 8(ADD 2 REPS/EXERCISE EACH ROUND): 2 TOES TO BAR 4 THRUSTERS(42,5/30) 6 KB SWING(24/16)

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