24/07/2017

5 x 1 hang snatch + 1 snatch

Wod

4 Round for time

12 dumbell snatches 32,5/22,5 kg

7 strict c2b

12 burpees.

Cash out

5′ work on hs walk or hs hold

22/07/2017

Turkish get up

5 x 2(each arm)

Wod

15 min Amrap

1 rope climb

6 power clean

200 m run

12 kipping hspu

Cash out

2 kettlebell Front Rack farmer carry

200 m

21/07/2017

Ohs

4 x 5

Wod

50/40/30/20/10

Du

Sit up

Cash out

3 x max

Strict pull up/ chin up

20/07/2017

Wod

50 alternating jumping lunges

50 pull ups

50 push press 40/25 kg

50 hip ex

50 burpees

18/07/2017

Deadlift

5 x 5

Wod

600 m run

30 box jump

400 m run

20 box jump

200 m run

10 box jump

Cash out

15/12/9

Box dip

17/07/2017

Emom 

7 min

Dumbell thrusters

Start 5 rep , add 1 rep each min

Wod

15 min Amrap

10 strict pull up

15 goblet squat

10 burpees

Cash out

200 m  farmer carry over head, plate 20/10 kg

15/07/2017

Back Lounges

5 x 5(each leg)

Wod

4 Round

5 Man maker

15 t2b

200 m run/15 burpees/50 t2b

Cash out

50 weighted sit up

14/07/2017

Floor press

4 x 5

Wod T.cap 15 min

21/15/9

Cal row

Box jump

Hspu

Cash out

5 rope climb

13/07/2017

Super set

5

x 6 shoulder press

8/10 dumbell row

Run

5 x 800

Rest 2 min

Cash out

Stretching