A. Gymnastics EMOM 12 min (4 sets): 1: 10-12 Strict Pull Ups 2: 8-10 Strict Handstand Push ups 3: 6-8 Strict Toes to Bar B. Two rounds for time 21 Burpees over the bar 21 Thruster 45/30 Kg 21 Toes to Bar Rest 2:00 between rounds Time cap 16 minutes
A. Every 2.00 minutes for 16 minutes (8 sets): 2 reps Clean&Jerk Start from 60% and find Heavy Double B. Five rounds for time 6 Strict Pull Ups 12 Dumbbell Snatch alt 22.5/15 Kg 15 Front Squat 60/40 Kg
A. Every 2.00 minutes for 16 minutes (8 sets): Clean&Jerk Start from 70% and find Heavy of the Day. B. Five rounds for time: 10 Burpees over the Bar 10 Chest to Bar 50 Double unders 8 Push Press 60/40 Kg
A. Every minute, on the minute, for 30 minutes (6 sets of each): Minute 1 – 20 Kettlebell Goblet Squat 24/16 Kg Minute 2 – 20 Kettlebell Swings (24/16 Kg) Minute 3 – 16 Box Jump-Overs (60/50cm) Minute 4 – 16 Pull Ups Minute 5 – Rest
A. Back Squat – Every 2.30 minutes x 5 sets • 3 reps at 88% of 1RM x3 sets • 2 reps at 95-97% of 1RM • 1 reps at 100-105% of 1RM B. Three round for time: 20 Toes to Bar 10 Deadlift 140/100 Kg
A. Gymnastics EMOM 12 min (4 sets): 1: 10-12 Strict Pull Ups 2: 8-10 Strict Handstand Push ups 3: 6-8 Strict Toes to Bar B. 3:00 on, 2:00 off x 3 sets AMRAP 3:00 12 Dumbbell Snatch 22.5/15 Kg 10 Burpees Over the Bar 10 Power Clean 60/40 Kg
A. Every 1.30 minutes for 12 minutes (8 sets): Snatch Start from 70% and find Heavy of the Day. B. Four rounds for time: 27 Wall Ball 7 Snatch 60/40 Kg 14 Push Ups Time Cap: 17 min
Conditioning 25 min AMRAP: • 5 Box Jump Overs 60/50cm • 5 Hang Power Snatch 35/25 Kg • 5 Overhead Squats 35/25 Kg • 15 AbMat Sit-ups Goal: 20 rounds.
Team Wod For time: 20 Syncro Burpees Over DB 80 Dumbbell hang clean + jerk 1×22.5/15kg 20 Syncro Burpees Over DB 80 Walking lunge 1×22.5/15kg 20 Syncro Burpees Over DB 80 Handstand Push Up 20 Syncro Burpees Over DB 80 Pull Ups 20 Syncro Burpees Over DB 80 Wall Ball 9/6 Kg 20 Syncro Burpees […]
A. Every 2.00 minutes for 12 minutes (6 sets): Squat Snatch + Squat Snatch Start from 70% of your Snatch and find heavy. Don’t drop the barbell during the complex (work touch and go) B. Every 3 minutes x 5 round: 24 Alternating Reverse Lunges with Farmer Carry DB 22.5/15 Kg 12 Alternating Dumbbell Snatch […]
