Sunday

Sunday's WOD : Rest day!


Go for a walk or  swim and smile !:)

Have fun Guys!

Great weekend

 Warm Up

Technique :

 OHS

Strength
 Clean
Front squat

WOD :

12-10-8-6-4-2

Power Snatch 60%
HSPU

11-9-7-5-3-1

Power Clean 65%
Burpees

Warm up

Technique

Handstand

Strength : Deadlift + Jerk

WOD 1

3 rounds for time of :

10 HSPU
20 DU
30 Wall Balls
40 Thrusters

WOD 2
9 DL@70%
9 Burpees
7 DL
7 Burpees
5 DL
5 Burpees

Warm Up

Technique :

Kipping Pull Up
Muscle Up Progression
Skin the cat

WOD 1:

1min Hollow rock
10secs rest
1min Bear crawl
10 secs rest
1 min Ring Support
10 secs rest
1min pistols ( any leg)
10 secs rest
1 min Skin the cat
10secs rest

WOD 2

21 Thrusters
9 DL
15Thrusters
7 HPSU
9 Thrusters
5 Clean

Finale

Warm Up

Techniques

Dead Lift + Power Snatch

WOD final of Fit as F*ck
2 rounds oF:
21 Swings 24/16kg
15C2B
9 OHS 1KB 24/16kg
21DL 100/70kg
15HSPU
9Pull Ups Burpees

After second round they will do 25m Lunges OH KB 24kg/16kg

Warm up

100 DU
30 Push Ups
20 Pull Ups
10 Burpees

Technique:

OHS - Power Clean


WOD
12 min AMRAP

2 MU /4 Pull Ups+4 Dips
4 HSPU
6 KB clean n Press @16kg
8 P.Snatch 35kg

100/50 DU to enter at the wod  when time starts.

End of Summer

Warm up

Cindy for rounds 10min amrap

5 pull ups
10 Push ups
15 Air squat


5 rounds for time of :

20 walking  Lunges OH 10kg
10 Burpees

 Mobilty exercises


Welcome back Guys!