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07/03/2019

07/03/2019

10’ to find 1 rm cluster then 3-3-3-3-3 80 % 1 rm – Core work 5 rnft 15 good morning with plate 10/5 10 medball crunch 9/6 05 barbell rolls

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04/03/2019

04/03/2019

Snatch 6×3 hang squat snatch max 70% – Wod 12 amrap Team of 2 A 20 dumbbells deadlift 2 x 25/18  – B max ring row elevated feet A 20 alt lunges                                     – B max dumbbells alt renegade row

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03/03/2019

03/03/2019

For time 80 sit up Every minute starts with 6 burpees 80 gtoh plate 20/10 Every minute starts with 6 sit up 80 burpees Every minute starts with 6 gtoh plate

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01/03/2019

01/03/2019

Skill Emom 15 1 = 40” du 2 = 3 strict pull up + 2 kipping pull up + 1 kipping ctb 3 = 2 strict hspu + 3 kipping hspu – WOD 4 rft 32 Du 16 db Snatch alt 22,5/15 08 strict Ring dip

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27/02/2019

27/02/2019

RUN rest 2:1 200 400 600 400 200 – WOD Team of 2 15 Amrap 6 ground to overhead I go you go 60/40(3 each) 10 burpees (10 each a burpees b plank) 18 ttb(9 each a ttb b dead hang)

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