Monthly Archives: agosto 2016

WOD

1. CONDITIONING 
A. AMRAP 7′
2 DL +2
2 S. HSPU +2
Rest 5′
B. AMRAP 7′
2 S pullup +2
1 HPC +1

2. STRENGTH 
DL 2×10 75/80%

WOD

1. CONDITIONIG SKILL 
EMOM 20′
M1 4 OHS
M2 8 lat burpee
M3 16 Swing
M4 20″ L situp

2. ACC. WORK

WOD

1. CONDITIONING
A. AMRAP 8′
2 PJ +2
4 TTB +4
Rest 5′
B. FOR TIME
800mt run
40 pushup hr
20 s. Pullup

2. BENCH PRESS Close grip 3×12

WOD

1. WL/C&J
A. Clean & jerk
2+2 climbing × 20′
B. 2 RDS
Bent over row 10
One leg RDL 5+5

2. EMOM 5′
1 MU
15 Squat
30 DU

WOD

1. STRENGTH
EMOM 12′
M1 6/8 Back squat
M2 6/8 DB press
M3 rest

2. CONDITIONING 
5/1 KB DL/Swing/Thruster/pj/pushup
Then
30 Cal row

WOD

1. CONDITIONING WOD
AMRAP 20′
6 Burpee bj
40 DU
200mt run

2. CORE WORK

WOD

1. STRENGTH 
A. FS + PJ
2+2 Climbing × 20′
B. Bent over row
3×10

2. CONDITIONING
1/5 PS
1 RDS Cindy

WOD

1. WL/PC
Tng Power Clean 5×5
Up To 60%

2. EMOM 15′
M1 15 WB
M2 7 DL 100# + max eff. HSPU
M3 Rest.

WOD

1. WL/SNATCH
A. EMOM 8′
2 PS TnG 80%
B. Snatch high pull 3×5

2. 3RFT 90″ ON 90″ OFF
15 Cal row
10 DB Snatch
5 Burpee ctb