Power of 3

Warm Up

Technique Thruster

WOD 1 :

7 min Amrap of:

10 kb Snatches ( 5 each hand)
5 Burpees

3 min rest

7 min Amrap of :

10 DL BW
5 Pull Ups

3 min Rest

7 min Amrap of:

10 Thrusters
5 TTB

3 min Rest


Enjoy Fellows :)

Tuesday 20/9/11

Warm Up

Technique OHS

Strength OHS

WOD NANCY:

5 rounds for time of :


400m Run
15 OHS @30kg/40kg

Μonday 19/9/11

Warm Up

Technique : Skin the Cat + Kipping Pull Up


Strength:

Lunges
MIlitary press
pull ups for max


WOD

DANIEL

50 pull ups

400 m run

21 thrusters 20kg

800m run

21 thrusters

400 m run

50 pull ups.

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)