WOD 10/5/2019
A)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT 5X85% EVERY 2 MIN FOR 6 MIN PUSH PRESS 3X5@85% B)CONDITIONING AMRAP 10: 20 DB SNATCH(22,5/15) 15 BURPEE BOX JUMP OVERS 20 DOUBLE UNDERS 15 GOBLET SQUAT(22,5/15)
WOD 9/05/2019
A)OLY EMOM 8 2 SNATCH 75% B)CONDITIONING 7 RFT: 7 HSPU 7 THRUSTERS(60/40) 7 TOES TO BAR 7 POWER CLEAN(60/40) 7 BURPEES 7 KB SWING(32/20) 7 PULLUPS
WOD 8/05/2019
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD EVERY 2 MIN FOR 6 MIN DEADLIFT 5X85% C)CONDITIONING 4 RFT: 7 RING MUSCLE UPS 15 OVERHEAD SQUAT(40/25) 50 DOUBLE UNDERS
WOD 07/05/2019
A)OLY EVERY 90″ FOR 12 MIN SNATCH 1 2X60% 2 2X70% 3 2X75% 4 2X80% 5-6 2X85% 7-8 2X90% B)TRUNK WORK 3 SETS.30 SEG ON/30 SEG OFF -IPSILATERAL DEAD BUGS -CAPTAIN MORGAN LEFT -MEDBALL TO TOES(9/7) -CAPTAIN MORGAN RIGHT C)CONDITIONIG AMRAP 9: 15 CHEST TO BAR 12 HSPU 9 POWER SNATCH(45/30)
WOD 6/05/2019
A)OLY EVERY 90″ FOR 12 MIN CLEAN&JERK 1 3X60% 2 2X70% 3 2X75% 4 2X80% 5-6 2X85% 7-8 2X90% B)SWOD EVERY 2 MIN FOR 6 MIN FRONT SQUAT 5X85% C)CONDITIONING 5 RFT: 200 M MEDBALL RUN 20 WALLBALLS(9/7) 10 BOX JUMP OVERS
WOD 30/04/2019
A)OLY EVERY 90″ FOR 12 MIN HANG CLEAN+PUSH JERK+JERK 1 60% 2 65% 3 70% CLEAN&JERK 4 3X75% 5-6 2X80% 7-8 2X85% B)SWOD EVERY 2 MIN FOR 8 MIN DEADLIFT 4X85% C)CONDITIONING AMRAP 8 20 DB OVERHEAD LUNGES(22,5/15) 15 TOES TO BAR 10 BURPEE BOX JUMPS
WOD 29/04/2019
A)OLY EVERY 90″ FOR 12 MIN HANG POWER SNATCH+HANG SNATCH+SNATCH 1 60% 2 65% 3 70% SNATCH 4 3X75% 5-6 2X80% 7-8 2X85% B)SWOD EVERY 2 MIN FOR 8 MIN FRONT SQUAT 4X85% C)CONDITIONING 4 RFT: 400 M RUN 15 THRUSTERS(40/25) 12 CHEST TO BAR
WOD 26/04/2019
A)SWOD EVERY 2 MIN FOR 6 MIN: BACK SQUAT PAUSE 3X70% EVERY 2 MIN FOR 6 MIN: STRICT PRESS 4X70% B)CONDITIONING: ALT.EMOM 21: a)14 WALLBALLS(9/7) b)12 BURPEES c)1 ROUND OF CINDY* *5 PULLUPS+10 PUSHUPS+15 AIR SQUAT
WOD 25/04/2019
A)GWOD 10 MIN TO FIND WEIGHTED PULLUP 3 RM B)GYMNASTIC CONDITIONING ALT EMOM 12 a)10 STRICT TOES TO BAR b)6-10 STRICT HSPU c)30″ HOLLOW ROCK d)50 DOUBLE UNDERS C)CONDITIONING «NASTY GIRLS» 3 RFT: 50 AIR SQUAT 7 RING MUSCLE UPS 10 HANG POWER CLEAN(60/40)
WOD 24/04/2019
A)OLY EVERY 2 MIN FOR 12 MIN CLEAN&JERK 1 3X60% 2 3X65% 3 3X70% 4 2X75% 5 2X80% 6-7 2X85% 8 90% B)SWOD EVERY 2 MIN FOR 6 MIN DEFICIT DEADLIFT 3X75% C)CONDITIONING 5 RFT 5 SHOULDER TO OVERHEAD(70/45) 10 CLAPPING PUSHUPS 10 BANDED KB SWING(24/16) 200 M SPRINT 1 MIN REST
WOD 23/04/2019
A)OLY EVERY 90″ FOR 12 MIN SLOW SNATCH 1 3X60% 2 3X65% 3-4 3X70% SNATCH 5-6 2X75% 7-8 2 X80% B)SWOD EVERY 2’30» FOR 7’30» ENDERTON FORNT SQUAT 70%* 3 SEC PAUSE FRONT SQUAT+DOUBLE REBOUND FRONT SQUAT+FRONT SQUAT C)CONDITIONING AMRAP 8: 25 DOUBLE UNDERS 15 TOES TO BAR 5 SQUAT CLEAN(80/52,5)
WOD 17/04/2019
A)SWOD EVERY 2’30» FOR 7’30» BACK SQUAT 5×85% EVERY 2’30» FOR 7’30» PUSH PRESS 5×85% B)CONDITIONING FOR TIME: 400 M RUN 20 OVERHEAD SQUAT(40/25) 400 M RUN 20 KB SWING(24/16) 400 M RUN 20 TOES TO BAR 400 M RUN 20 BURPEES