WODs

Barbra: 20/10 pull-ups 30/15 push-ups 40/20 sit ups 50/25 squats rest 3 min 5 rft

All the amraps In 5 minutes As many meters as possible Rest 1 minute 2 minute as many chinups as possible Rest 1 minute In 3 minutes As many backsquats as possible 135/105 95/65 Rest 1 minute 2 [...]

All the amraps In 5 minutes As many meters as possible Rest 1 minute 2 minute as many chinups as possible Rest 1 minute In 3 minutes As many backsquats as possible 135/105 95/65 Rest 1 minute 2 [...]

Lift primer : 3 rounds empty bar DT Lift : 1rm bench press Wod : DT 12- deadlifts 9- hang power cleans 6- push jerk

Lift Primer : 5 muscle cleans 5 front squats 5 pull-ups 5min emom (95/65) Lift : Power clean + power jerk (2+1)RM into 3 attemps HS PCJ WOD : 5k Row  

Primer : 5 sets x 5 reps squat therepy Lift : 2rm back squat into 3 attemps at HS WOD: 135/95-95/65-45/35 (increase load on feel) 20 min emom odd min 3 full snatches even min 10 box jumps  24/20” [...]

Skill primer: 5 dips + 6 pistols (3 each leg) 5 min emom Lift : Power Snatch + OHS (2+ 1) into 3 attemps at Hs power snatch Wod : if break on any movement then must run 100m 10 cals erg 10 ttb [...]

Primer : single leg dL + row 3sx10r each leg Lift: 2rm Deadlift – 3 attempts at HS Wod: 135/95-95/65 200 burpees every min stop and do 2/1 Power Clean and jerk    

“It all evens out” 14min Amrap 200 m run 10 synchro ground to oh 95/65 20 (10/e) partner leg throw 2 min rest 14 min Amrap- split reps evenly 30 cal bike 30 Med ball cleans 30 Pull-ups

Lift primer : revers kettle bell press + single leg dl 5reps each movement x 3 sets. Lift : Pj + jerk Rm into 3 attemps HS Jerk Wod: 135/95-95/65 1o Back squat 100 m run 30 sec rest 10rft Buy [...]