WOD 23.11.2018

WOD 23.11.2018

1.Push Press 3 sets x 10 reps at 60%, 63% and 65% of RM 2. Conditioning For Time 5-4-3-2-1 Sandbag Clean MU 3′ REST 10-8-6-4-2 C2B Power Cleans 60/40 3′ REST 15-12-9-6-3 Pull Ups Power Cleans 40/30 * RX division – all workouts *...

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WOD 20.11.2018

WOD 20.11.2018

1.Gymnastics 4 sets 5 Pull Ups + 5 C2B + 3 Muscle Ups 4 x 10 reps Strict TTB 2.Conditioning For Time 21-15-9 Burpee Box Jump Over KB Swings *20 m Double KB Overhead Lunges after each set, then : 9-15-21 Sit Ups Cal Row 3.10 min Handstand Walking...

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WOD 19.11.2018

WOD 19.11.2018

1.Clean Complex Clean-Hang Clean-FS-Push Press 10 min for 5 sets, start at 50 % of clean RM 2.BS – E2MOM x 3 reps for 10 min begin at 70% and build 3.Conditioning 4 min ON/ 1 min OFF x 3 Rounds 1 round : 30 DU – 3 Thrusters 60/40 2...

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WOD 13.11.2018

WOD 13.11.2018

1.Squat Clean 7 sets 2.Start Up 4 min  5 Plate Long Cycle 20/10 5 Burpee Over it 3.MetCon 20 min AMRAP 5-10-15 DL – Push Ups HR – Weighted Air Squats Rx – DL 100/65; Plate 20/15 Sc – DL 70/45; Plate 15/10 Newbie – DL...

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WOD 09.11.2018

WOD 09.11.2018

1. FS Triple for the Day 2. 3 x 3 FS at 80 % of the Triple of the Day 3. MetCon 50 Db Snatch 150 DU 50 Hang Power Clean 150 DU 50 Db Snatch Rx + Db Snatch 22,5/18; HPC 70/40; DU Rx Kb Snatch 20/16; HPC 50/35; DU Scaled  Kb Snatch 16/12;

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