11/01/2018

Emom 8 min

6/4 Kipping C2b/pull up

W.O.D

10 ‘ Amrap

10 power clean

10 ring dip

Cash out

1 x max effort Du

200 is a good number

7/12/2017

Every 1min30″ x 6 sets

3 pos snatch

W.O.D

4 rnd

400 m run/100 du/500 m row/40 burpees

30 push press

20 c2b/jumping chest 2bar

Cash out

1/2 min wall squat.

05/10/2017

4 2/1 rope climb+ 15/10 push up

W.O.D

50 cal row

40 burpees over the row

30 cal row

20 burpees over the row

10 cal row

Cash out

Stretching

1/12/2017

4 x 3 hang squat snatch

Wod 6 Rnd

11 cal row

11 box jump

11 push press 40/25 kg

Rest 30″

Cash out

Max time hollow hold

30/11/2017

Work 10 min on handstand

Wod

Tabata A Swing

1 min rest

Tabata Row/Burpees

1 min rest

Tabata Dumbell Snatch

1 min rest

Tabata Du

Stretching

27/10/2017

5/10 min work on double kettlebell power clean with and without swing.

Then 3 x 10 2 kettlebell front rack squat

Wod

4 rft

5 Man maker

15 t2b

50/30 t2b

Cash out

1 x 50/30 hip taps on wall

24/11/2017

Wod

10 pull up

20 burpees

30 kettlebell swings

40 v-ups

50 dumbell thrusters

40 v-ups

30ketllebell swings

20 burpees

10 strict pull up

stretching