Four sets of: Deadlift x 6-8 reps Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds Strict Pull-Ups x 6-8 reps (weighted) Rest 60 seconds   wod 3RFT 30 Air squats 20 Sit ups 10 Push ups 1…

  Pondelok 1/2/17102016   Progression Flight Simulator DU 5-10-15-20…45-50-45-40…..10-5   1/A Snatch 1 DL High Pull + 1 Snatch squat + 1 OHSQ 1-1-1-1-1-1 1/B FSQ Find your 1RM 1-1-1-1-1-1   2/A Emom 4min Snatch Squat @60 *each 20 sec…

Warm up – Carry Run   Four sets of: Dumbbell/kettlebell Shoulder Press x 8-10 reps Rest 45 seconds Russian Step-Ups with Dumbbells x 8-10 reps each leg Rest 45 seconds Toes to Bar x 7-10 reps Rest 45 seconds Complete as…

Piatok 5/1/14102016   Progression 10-15-20-25-30 DU 5-10-15-20-25 Air Squat 3-6-9-12-15 Push Up   1/A Four Reps of Snatch Squat (only Four) 1/B Four Reps of C&J (only Four) 1/C BSQ 5×10 reps (Begin at 100kg, Ladder up + 10kg and…

Four sets of: Goblet Squat x 8-10 reps Rest 45 seconds Russian KB swing 20 reps Rest 45 seconds Goblet Lunges Alternating x 6-8 reps Rest 45 seconds Hollow Rock 30-45 sec Rest 45 seconds Against a 2-minute running clock, perform…

In teams of two, only one partner working at any time. Complete as many rounds and reps as possible in 25 minutes of: 100 Double-Unders 80 Kettlebell Swings 60 Wall Ball Shots 40 Burpees 20 Toes to Bar *post your…

Streda 3/1/12102016   Progression 5min MAX reps DU   1/A BSQ Find your 1RM   Then Find your 3RM BSQ with pause on the bottom (5 counts) Begin at 80% 3-3-3-3-3   1/B EMOM 10 min Odd: 10 HSPU Even:…

Warm Up 6x8m Caterpillar   Four sets of: Seesaw Press KB x 8-10 reps each arm Rest 30 seconds KB Walking Lunge x 20 steps Rest 30 seconds Turkish Get-Up x 2 reps each arm Rest 30 seconds Prone Plank…

Warm up Rope jump ABCD 40 sec work / 20 sec rest Complete as many rounds and reps as possible in 7 minutes of: 50 DU / 120 SU 10 Burpees Rest 5 minutes Complete as many rounds and reps…

Utorok 2/1/11102016   Progression 8 min 5 Back thruster @20 5 box jump 5 Tripple unders   1/A 2 Hang squat clean at knee + 1 push jerk / 1 split jerk (1 clean 1 push jerk 1 clean 1…