Piatok 5/20/23092016 Progression 2-4-6-8-10-12-14 Strict Press @20 10-9-8-7-6-5-4 Wallballl (between each set [press+walball] do 20 DU) 1/A Every 90 sec, For 7:30 do 3 Snatch squat TnG at 75-80% 3-3-3-3-3 1/B Every 90 sec, For 7:30 do…
Piatok 5/20/23092016 Progression 2-4-6-8-10-12-14 Strict Press @20 10-9-8-7-6-5-4 Wallballl (between each set [press+walball] do 20 DU) 1/A Every 90 sec, For 7:30 do 3 Snatch squat TnG at 75-80% 3-3-3-3-3 1/B Every 90 sec, For 7:30 do…
Štvrtok 4/20/22092016 Recovery day Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2…
Warm Up 4x10m Crocodile & Caterpillar walk Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Deadlift x 6-8 reps @ 30X1 Station 2 – Supine Ring Rows x 10-12 reps @ 2111 Station 3 –…
Streda 3/20/21092016 Progression Flight simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 DU unbroken 1/A 1 Thruster + 1 back thruster x 3 (started on Cluster – clean squat thruster) 3+3/3+3/3+3/3+3/3+3 Ladder 1/B Emom 5 min Every 30 sec do 5 HSPU Odd…
Wednesday Warm Up 3x 200m Carry Run 1st Slow 2nd Faster 3rd Fast as Possible “Stations” Every 2 minutes, for 32 minutes (4 sets) of: Station 1 – Back Squat x 6-8 reps Station 2 – Strict Pull-Ups x 8-12…
Warm up 1000m Run Every 4 minute, for 16 minute 6-8 Strict press (From Ground) + Max Strict Pull Ups WOD For Time 50/30 Push Up 200 SU 30 Heavy KB swing 200 SU 50/30 Push Up 200…
Utorok 2/20/20092016 Progression 5 Round Not For Time 200m Row 6 thruster @20 6 pull up 6 m Caterpillar 1/A Hang squat clean at knee and pocket 2-2-2-2-2-2 1/B EMOM 12 min Odd: 5 push press at…
Warm Up Rope ABCD (5min) Each style 1 min SU-JJ-Bell-Skier-Lunges WOD 8RFT 10 Thrusters 10 Burpees Run 300 Meters *post your time
Pondelok 1/20/19092016 Training Compare to 01082016 10min Progression 10 Snatch grip Deadlift @15 5 Burpees Kipping 10 Muscle snatch 5 Jumping Pull up 1/A 1 DL snatch grip High Pull + 1 Power snatch + 1 squat snatch…
Team WOD in teams of four For Time Continue in sequence 500m row 30 wallball 20 burpees 10 pull ups After the last team member to continue 100 thrusters 40/30 100 box jumps 100 snatches KB one arm alt 24/16…