Workout of the day

WOD 30-05

WOD 30-05

STRENGTH – 20′ TO FIND 1RM OF: Weighted Rings Dip 5′ REST 15′ EMOM: 1st- 15 Box Jump 60/50 cm + Max Dip 2nd- 12 DB Snatch 20/15 kg + Max Pull Up 3rd- 10 Burpee + Max Toes to Bar – Your score will be the sum of dip, pull up and t2b completed.

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WOD 29-05

WOD 29-05

STRENGTH – 20′ TO FIND 3RM OF: Front Squat 5′ REST FOR TIME: 100 Double Under 50 Step Up 2x 15/10 kg 25 Handstand Push Up 50 Toes to Bar 100 Double Under Time Cap 12′

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WOD 28-05

WOD 28-05

GYMNASTIC SKILL – 10′ PRACTICE: Rope Climb, any style 5′ REST 3 ROUNDS FOR TIME OF: 20 Snatch 40/30 kg 15 Overhead Squat 40/30 kg 10 Bar-Jumping Burpee 2 Rope Climb 15ft Time Cap 18′

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WOD 25-05

WOD 25-05

In team of 2: A and B 15’ to find your max load of  1 Clean  1 Hang Clean 1 Jerk   20’ AMRAP of: 10 syncro HSPU A+B 10 Wall Ball A 10 dip A 10 syncro HSPU A+B 10 Wall ball B 10 dip B

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WOD 21-05

WOD 21-05

15’ Practice kipping/butterfly pull up   complete for time: 1 RD Cindy 5 D.L. 110/75 2 RDs Cindy  10 D.L. 3 RDs Cindy  15 D.L. 4 RDs Cindy  20 D.L. 5 RDs Cindy  25 D.L. — Time Cap 30’

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