new feed

Warm Up

Technique

Snatch and Power Snatch


WOD 1:

3 rounds for time of:

5 Kb Snatches ( each hand)
10 Burpees
15 TTB
20 Pistols ( 10 each leg)
30 DU


WOD 2

3 rounds for time oF:

5 HSPU
10 Pull Ups ( strict)
15 TTB
20 Wall Balls
30 DU

PRO

Warm Up

Technique:  Power Clean

Strength:

Back Squat
Military Press

WOD

 4 rounds for time of :

5 Thrusters
5 Burpees with lateral Jump
5 Box Jumps ( 32'' Box)
5 Weighted Pull Ups ( 5kg Vest)
50m sandbag Run ( 25kg)
100m Sprint
50 sandbag run ( 25kg)

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