Open 11.1

Warm Up

Strength : Hang Snatches @60%

Technique DU / Power Snatch


WOD 11.1

10 mins ΑΜRAP OF:

15 Power Snatches @35kg /25kg
30 DU

PR

Warm Up

Technique : Turkish Get Up

Strength : DeadLift

WOD

10 TGU
20 DU
10 DL 70%
20 DU
10 Pull Ups ( vest 5kg)
20 DU
10 TGU
20 DU
10 DL 70%
20 DU
10 Pull Ups ( vest 5kg)
20DU

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