Archief voor augustus 2020

Elizabeth-ish 21-15-9 hang squat cleans @ 50/35 30-20-10 strict ring dips cut off 10

Buddy ”Fran” 21-15-9-15-21 thrusters @ 42.5/30 pull ups RX+ 50/35 & chest to bar pull ups cut off 12 one works, one rests.

3 Rounds for time 800m run 30 alternating DB snatches @ 22.5/15 30 toes to bar cut off 25

EMOM15 1st: 20/16 cals row or 15/12 2nd: 12-16 burpees 3rd: rest

A Overhead squat 3-3-3-3-3 @ 73-83% of 1RM snatch max 17 min 4 min rest & transition time to B B Amrap 9 15 overhead squats @ 40/27.5 65 Double unders

5 Rounds for time 400m run 30 box jumps 24/20inch 30 DB thrusters @ 15/10kg per hand cut off 32

Every 2min for 10 sets 1 power clean + 1 hang squat clean + 2 push jerks build to a 1RM for the complex. no dropping the bar and add weight every round.

EMOM15 1st: 10-15 pull ups 2nd: 10-15 double kettlebell snatches 16/12 3rd: 10-15 double kettlebell front squats 16/12

4 Rounds for time 800m run 30 box jumps 24/20inch 12 push jerks @ 50/35 cut off 20min

Team 2 WOD ”synchrone” 5RFT 12 toes to bar 12 deadlifts @ 100/65 12 burpees over the bar cut off 20