WOD 26.09.16
2 Snatch Balance + 1 Tempo Overhead Squat 6 sets, Ascending with a 10 minute time limit AMRAP 9 Ascending Ladder 3/3; 6/6; 9/9… Hang Power Snatch 60/40 Ring Push Up
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WOD 23.09.16
Max rounds in 20 minutes Run 250m 20 KB swings 12 Pull-ups
WOD 22.09.16
TNG Power Clean 5×10 35/25 With a running clock: 0-10 mins: 5 AMRAP: 50 D.U. Max HSPUs/PUs 10-20 mins 5 Rounds 15 Deadlifts 50/30 50 Double Unders Kids W/Up: 3 rounds of: 5 broad jumps, 10 m of bear crawl, 10 lunge steps, 5 donkey kicks, agility ladder. Skill: Squat—knees out to PVC. WOD: AMRAP […]
WOD 21.09.16
Deadlift 5 RM 27-21-15-9 Wallball Clean & Jerk 40/30
WOD 20.09.16
E.M.O.M 10 [5 Rounds] 1 Min: 8-12 Chest to Bar Pull Ups 1 Min: 8-12 Burpee 5 Rounds: 30 Walking Lunge 20 V-Ups (scale to situp) 10 Russian KB Swing Rest 1 min
WOD 19.09.16
Overhead Squat: Work up to a heavy single. 15 AMRAP: 50 Push Press 30/20 50 Box Jump Overs
WOD 16.09.16
Alternating E.M.O.M 10 1 Minute: 2 Hang Power Snatch, Ascending 1 Minute: 5 to 10 Toe to Bar Run 800m Rest 2 min Run 800m Rest 2 min Run 400m Rest 1 min Run 400m Rest 1 min Run 200m Rest 1 min Run 200m
WOD 15.09.16
EMOM 10 2 Squat Clean, Ascending “Chelsea” Every minute for 30 minutes 5 Pull-ups 10 Push-ups 15 Squats
WOD 14.09.16
Snatch 2-2-2-2-2 5 Rounds 6 Pull Ups 6 Clean and Jerk 60/40 6 Power Snatch 60/40 Cash out 50 Push Ups, For Time
WOD 13.09.16
Back Squat 3 RM AMRAP 7: 5 Handstand Push Up 10 Back Rack Reverse Lunge 40/30 30 Double Unders