Workout of the day

WOD 27-09

WOD 27-09

15′ PRACTICE SQUAT CLEAN 20′ To find 1RM of CLUSTER 3 RDs m.e. 1′ cal Bike 1′ Sit up 1′ cal Row 1′ Back extension

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WOD 26-09

WOD 26-09

HERO WOD “Wes” FOR TIME 800 m Run with plate @10/5 kg THEN 14 RDs of: 5 Pull up 4 Burpees box jump 3 Clean @80/60 kg THEN 800 m Run with plate @10/5 kg

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WOD 25-09

WOD 25-09

IN TEAM OF 2 10 RDs FOR TIME: 200 m Run with med ball @9/6 kg 40 Wall ball 20 Synchro sit up with med ball TIME CAP 30′

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WOD 24-09

WOD 24-09

PRACTICE KB SNATCH 5 RDs FOR TIME 15 KB American swing @24/16 kg 10 Lunges 15 dx KB Snatch 10 Goblet squat 15 sx KB Snatch 10 Dip TIME CAP 20′

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WOD 23-09

WOD 23-09

20′ to find 3 reps of: HANG POWER SNATCH 3 RDs m.e. 1′ SDLHP @20/15 kg 1′ T2B 1′ HP Snatch @20/15 kg 1′ Cross V-up

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WOD 22-09

WOD 22-09

15′ PRACTICE D.U. 15′ AMRAP 5 “L” Pull up 6 Weighted pistols with DB @15/10 kg 7 HSPU 8 DB SNATCH @15/10 kg 30 D.U. TARGET +5 RDs

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WOD 21-09

WOD 21-09

15′ Practice Split Jerk From the rack, max load: 3 dip and drive 1 push press 1 split jerk In a window of 10′ Run 800 mt + 80 Kb Russian swing @32/24 kg ME Sit-ups

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WOD 20-09

WOD 20-09

15′ T2B Practice 1 Wall Climb 2 Ring Muscle-up 3 C&J 4 Front Rack Lunges 5 Clapping Push-ups 6 C2B 7 T2B 8 mtr Broad Jump 9 DL 10 Snatch BB @60/40kg Cap Time 18′

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