WOD 3/09/2019

A)SWOD WORK FOR TURKISH GET UP 1 RM B)GYMNASTIC CONDITIONING ALT EMOM 12 a)30″PILLAR PLANK TO PRESS UP b)30″ NOSE TO WALL HS HOLD c)6-10 STRICT CHEST TO BAR d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 8: 20 DUMBELL SNATCH(22,5/15) 15 TOES TO BAR 10 DEADLIFT(BODYWEIGHT)

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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 13/03/2019

A)GWOD EVERY 2′ FOR 10′ 5 WEIGHTED PULLUPS(CLIMBING) B)GYMNASTIC CONDITIONING EVERY 90″ FOR 12 MIN a)6-10 STRICT HSPU b)30″ L HANG c)30″ NOSE TO WALL HS MARCH d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 10: 5/5 TURKISH GET UP(24/16) 10 BURPEE BOX JUMPS 10 CHEST TO BAR

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