Workout of the day

WOD 4-12

WOD 4-12

IN TEAM OF 2 I WORK THEN YOU WORK 2000m Run 100 Snatch @40/30 kg 80 OH Squat 60 Burpees OTB 50x 2m Broad Jumop TIME CAP 22′

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WOD 01-12

WOD 01-12

Team of 2 Buy in 1000 m Row together Then 21-15-9 Synchro Thruster @40/30kg Synchro BOTB 9-15-21 Synchro HP Clean @40/30kg WB each @9/6kg Cap Time 30′

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WOD 30-11

WOD 30-11

5 RDs x 5 reps BACK SQUAT starting from 75%, try to add weight 5 RDs 1 Bar Muscle up 10 Clapping push up 30 DU TIME CAP 10′

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WOD 29-11

WOD 29-11

EVERY 2′ X 2 RDs A) 16 Box jump 8 T2B 4 Dip B) 40 DU 20 KB Swing @24/16 kg C) 20 Pistols 10 Burpees D) 200m Run E) REST

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WOD 28-11

WOD 28-11

HERO WOD “DOUBLE DT” 10 Rounds For Time 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb)

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WOD 27-11

WOD 27-11

IN TEAM OF 2 5 RDs 10 Synchro devil press @20/15 kg 20 Plank hand touch 20 Jumping liunges hand touch 20 Sit up + med ball alternating TIME CAP 28′

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WOD 26-11

WOD 26-11

10′ EMOM 3 DL @120/90 kg + m.e. Tuck Jump 3′ REST 10′ EMOM 5 OH Sit up with plate @20/15 kg + m.e. Burpees OTB

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