02/09-19/09/13

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6RFT

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400mt Run 
15 Pull-ups
15 Push-ups
15 Box Jumps 
 
3’00” Hollow Position
 
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Back Squat: 8×4@80%
5×1 Shoulder Press + 2 Push Press
Tate Press
Landmine twist 3×20-30
 
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Wod #1
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“Annie”
50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups
 
Wod #2
For time:
30 Thruster @20/15
30 Squat Jumps over (Laterali come al London)
30 Thruster @20/15
30 Squat Jumps over (Laterali come al London)
30 Thruster @20/15
 
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Emom 10′: 3 Hang Snatch1236997_670542879623104_947375178_n
Emom 10′: 3 Snatch Balance
Emom 10′: 3 Snatch
 
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Amrap 15’00”
2/4/6/8/…. Hang Power Clean @50/35
7 Burpees
7 Swing
 
10’00”
Squat Clean

 

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4RFT:
10 OHS @40/30kg1273883_670546636289395_1537320503_o
20 DU
10 Box Jumps
20 DU
 
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Back Squat: 10×3@85%
Pendlay Row: 6×3@ME
Weighted Ring Dips: 6×3@ME
 
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3RFT
Run 200
11 Thruster @45/30
Run 400 meters
11 Push press
Run 600 meters
11 Hang Power Clean551142_670752129602179_1796403984_n
 
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Emom 10
1PC+1HPC
Emom 10
2 C&J
5×5 Pendlay Row
 
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3RFT
20 Pull-ups
20 Swings @24/16
20 DL @BW
 
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For time
21 Push-ups/12 HSPU
21 DB Hang Squat Clean Dx
21 DB Hang Squat Clean Sx
15 Push-ups/10 HSPU
15 DB Hang Squat Clean Dx1291448_670544259622966_461911458_o
15 DB Hang Squat Clean Sx
9 Push-ups/8 HSPU
9 DB Hang Squat Clean Dx
9 DB Hang Squat Clean Sx
@20/15kg
Beginners:Pushups
Advanced:HSPU

 

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Front Squat: 6×6@70%
Bench Press: 6×3@ME
Weighted Ring Rows: 6×6@ME
 
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5RFT:
12 SDLHP @40/25
12 Push Press
12 Ring dips
10×3 TTB for Skill
 
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Snatch Balance
Tall Snatch
Snatch