WOD 29/05/2019
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT.EMOM 12 a)5 RING MUSCLE UPS b)6-10 STRICT HSPU c)30″ V SIT KICK OUT d)50 DOUBLE UNDERS C)CONDITIONING 4 RFT: 10 FRONT RACK LUNGES(60/40) 15 OTB BURPEES 400 M RUN
WOD 28/05/2019
A)OLY EVERY 90″ FOR 12 MIN 1 CLEAN+2 JERK 1 60% 2 70% 3 75% CLEAN&JERK 4 3X80% 5-6 2X85% 7-8 2X90% B)SWOD EVERY 2 FOR 6 MIN DEADLIFT 3X85% C)CONDITIONING AMRAP C9 5 WALLCLIMBS 20 DB SNATCH(22,5/15) 10 CHEST TO BAR PULLUPS
WOD 27/05/2019
A)OLY EVERY 90″ FOR 12 MIN 3 POSITION SNATCH 1 60% 2 70% SNATCH 4 3X80% 5-6 2X85% 7-8 2X90% B)SWOD EVERY 2 FOR 6 MIN FRONT SQUAT 3X85% C)CONDITIONING FROM 10 TO 1 HANG POWER SNATCH(45/30) TOES TO BAR
WOD 24/05/2019
A)OLY EMOM 8 3X(POWER CLEAN+PUSH JERK)@70% B)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT PAUSE 3X70% EVERY 2 MIN FOR 6 MIN PUSH PRESS 3X70% C)CONDITIONING AMRAP 9 25 WALLBALLS(9/7) 2′ KB SWING(24/16) 15 TARGET BURPEES
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 22/05/2019
A)GWOD 10 MIN PRACTICE GYMNASTICS B)SWOD EVERY 2 MIN FOR 6 MIN ENDERTON FRONT SQUAT COMPLEX 1 FRONT SQUAT PAUSE+1 FRONT SQUAT REBOUND+1 FRONT SQUAT C)CONDITIONING: AMRAP 8: 5 CLEAN&JERK 15 TOES TO BAR 25 DOUBLE UNDERS
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 17/05/2019
A)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT 3X88% EVERY 2 MIN FOR 6 MIN PUSH PRESS 3X88% B)CONDITIONING 50 DOUBLE UNDERS THEN 4 ROUNDS: 12 HANG POWER CLEAN(60/40) 9 SHOULDER TO OVERHEAD (60/40) 6 BAR MUSCLE UPS THEN 50 DOUBLE UNDERS
WOD 16/05/2019
A)OLY EVERY 90″ FOR 12 MIN 3 POSITION SNATCH 1 60% 2 65% 3 70% SNATCH 4-5 2X80% 6-7-8 2X85% B)TRUK WORK 3 SETS.(30 SEG ON/30 SEG OFF) CONTRALATERAL DEAD BUGS CAPTAIN MORGAN LEFT CAPTAIN MORGAN RIGHT C)CONDITIONING AMRAP 9: 20 WALLBALLS(9/7) 15 BOX JUMP OVERS 20 KB SNATCH(24/16) 15 TOES TO BAR
WOD 15/05/2019
A)GWOD WEIGHTED PULLUP 1 RM B)SWOD EVERY 2 FOR 6 MIN DEADLIFT 3X88% C)CONDITIONING 5 RFT: 10 HANG POWER SNATCH(40/25) 5 SHIN HOP TO BOX JUMP(60/50) 10 CLAPPING PUSHUPS 200 M SPRINT
WOD 14/05/2019
A)OLY EVERY 90″ FOR 12 MIN CLEAN&JERK 1 3X60% 2 2X70% 3 2X80% 4 2X85% 5-6 90% 7-8 95% B)SWOD EVERY 2 FOR 6 FRONT SQUAT 3X88% C)CONDITIONING AMRAP 9: 10 THRUSTERS(40/25) 10 OTB BURPEES 25 DOUBLE UNDERS