WOD 31.05.16
EMOM 8 [4 Rounds] 1 Min: 5 Push Jerk, Across 1 Min: 50 Double Unders [40s Cap] For Time: 10 Strict HSPU 10 KB Swing 24/16 8 Strict HSPU 15 KB Swing 6 Strict HSPU 20 KB Swing 4 Strict HSPU 25 KB Swing 2 Strict HSPU 30 KB Swing
Pubblicati da CrossFit Lecce
WOD 30.05.16
E.M.O.M 8 [4 Rounds] 1 Min: Front Rack Reverse Lunge 6+6, Across 1 Min: 6 Strict Chin Up, Across – Reduce weight if fatigued 4 Rounds [12 min cap] 21 Wall Ball 15 Box Jump 9 C2B Pull Up
WOD 28.05.16
5 Rounds w/ Partner Run 400m together 12 Power snatch (60/40) *Split Power Snatches as Required.
WOD 27.05.16
10 min AMRAP: 2 Squat Clean (80/60) 4 L-Sit Pull Ups 6 Strict Handstand Pushups Choose 2 (15 min Cap) a) 10 Rounds: 15s of Double Unders 15s of Rest b) 5 Rounds: 30 ft Handstand Walk or Partner Freestanding HS Hold for 20 secs. c) 10 Rope Climbs or Lying to standing Rope Pulls
WOD 26.05.16
Back Squat 3-3-3-3-3-3 10-20-30-20-10 reps: Wallballs SitUps
WOD 25.05.16
10 EMOM: 1 PowerClean – ascending 20 EMOM Option 1: – Only if you have all the movements 0-6min: 1-5 Bar Muscle Ups 7-13min: 5-8 CTB Pullups 14-20min: 7-10 Pullups Option 2: – Scale up or down as necessary 0-6mins: 3-5 Strict Banded Chest 2 Bar Pull Ups 7-13min: 20 sec Chest 2 bar Supine […]
WOD 24.05.16
Thruster 2 RM With an 8 min Cap 5 Rounds: 8 Thrusters (60/40) 40 Double Unders Max Pistols in remaining time. *Scale to 1 legged box Squats or Goblet Squats
WOD 23.05.16
15 EMOM: 3 Squat Snatches at between 50-70% of best Snatch. 9-15-21 reps of: Bar Facing Burpees Toe to Bar Overhead Squats
WOD 21.05.16
Back Squat 5RM 18 min AMRAP, round for round with a partner: 3 Wall walks 6 Box jump overs 10 Hang power cleans 60/40 14 Bar facing burpees
WOD 20.05.16
Row 500mt 50 Thrusters Empty Bar 30 Pull ups With a 10 minute cap: Find a 3RM Deadlift Cash out 4×1 Minute – Weighted Plank Hold