WOD 05.01.18
3 Set: False grip Pull up Hang (hang at bottom 30 seconds)
5 Set: 2 Baby Muscle up (Slow speed and work on your technique)
8 Set: 1 Full Muscle up
Team WOD
3 or more players, for time, each player completes circuit but only 1 player at a time is allowed to work
20 Hang power clean 40/30
20 Push up
50 ab sit up
20 Burpees
50 Double under
WOD 04.01.18
Every 0:90 for 9 Minutes
2 Snatch Complex @70%+ of 1RM
Squat Snatch, OHS, Hang Squat Snatch, OHS
You can build throughout set
7′ AMRAP
7 SDHP
7 T2B
6 Round
Hanging L-sit Hold
0:30 on
0:90 Off
WOD 03.01.18
Push Jerk
5×4 @75%
6 Round
3 Bar Muscle up
6 Handstand Push up
9 Kettlebell Swing
Rest 2:00 (After completing 6th round)
*Repeat for 5 Round
Rest 2:00
*Repeat for 4 Round
WOD 02.01.18
Power Clean Single @65-80%
Drop and Reset
4 Round
0:90 On
2:30 Off
AMRAP 12 Minutes
30 Front Squat 60/40
30 Box Jump
30 Pull up
WOD 29.12.17
Push Jerk
5×5 @70%
For Time
160 Air Squat
80 Push Up
40 V Up
WOD 28.12.17
EMOM for 10 Minutes
1 Misfit Clean Complex 70%+ of 1RM
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk
3 Round
30 Single Arm Push Press 22/15
20 Toes to Bar
10 HSPU