A. Conditioning (part 1) 9 min AMRAP: • 3 Front Squats 60/40 Kg • 6 Deadlifts 60/40 Kg • 9 Hand-release Push-ups • 12 Lateral Barbell Hops Use one barbell starting from the ground. The lateral barbell hops are simply jumping over the barbell side-to-side. Each hop over the barbell counts as 1 rep. […]
Execution: (A1 + 60rest + A2 + 75 rest) x 3 A1) Snatch Grip Romanian Deadlift: 3110; 8-10reps; rest 60sec x 3 Sets A2) Goblet Cossack Squat x 8-10 reps each leg @ 2111 rest 60sec x 3 Sets B. Four rounds for time of: 21 Wall Ball Shots (9/6 kg) 15 Toes to Bar […]
Team Wod 10 rounds (I go You go): 100m run 3 Power Snatch 60/40 Kg 15 Wall Ball 9/6 Kg 8 rounds (I go You go): 50 Double Unders 5 Power Clean 60/40 Kg 10 Pull Up 4 rounds 200m run (together) 14 push jerk 60/40 Kg (share reps) Time cap – 35:00
A. Four sets for max reps of: Unbroken Shoulder Press @ 80% of bodyweight Rest 15 seconds Unbroken Strict Pull-Ups (min. 8 reps) Rest 2.30 minutes B. For time: 100 Wall Ball 9/6 Kg 30 Squat Snatch 60/40 Kg Time Cap: 12 minuti
A. Every 90 seconds, for 12 minutes (8 sets): Hang Clean+ Clean&Jerk @ 75-80% of 1-RM B. Every 4 minutes, for 20 minutes (5 sets) for times: 15 Burpees over the Bar 10 Toes to Bar 10 Hang Power Snatches (50/35 Kg)
A. Every 3:00, for 15 minutes (5 sets) of: Deadlift *Set 1 – 10 reps @ 65% of 1-RM *Set 2 – 8 reps @ 75% *Set 3 – 6 reps @ 85% *Set 4 – 4 reps @ 90% *Set 5 – 2 reps @ 95% (allow only one full breath cycle at the […]
A. Every 90 seconds, for 12 minutes (8 sets): High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch (perform one snatch from the high hang position, followed by a snatch from the floor; focus on creating the exact same contact point for both) B. Against a 3-minute running clock… 8 Power Clean&Jerk touch&go 50/35 […]
A. Every 3:00, for 15 minutes (5 sets) of: Back Squat *Set 1 – 10 reps @ 65% of 1-RM *Set 2 – 8 reps @ 75% *Set 3 – 6 reps @ 85% *Set 4 – 4 reps @ 90% *Set 5 – 2 reps @ 95% (allow only one full breath cycle at […]
A. Every 2:30, for 15 minutes (6 sets): Tempo Front Squat x 2 reps @ 51X1 *Sets 1-2 = @ 75% *Sets 3-4 = @ 80% *Sets 5-6 = @ 85% B. For time: 30 Burpees 40 Wall Ball (9/6 Kg) 30 Pull-Ups 120 Double unders
Team of 2: 80 Wallball Shots 9/6 Kg 80 Toes to bars 850m run (in team) 80 Shoulder to Overheads 60/40 Kg 240 Double Unders 80 Deadlifts 100/70 Kg