Kategoriarkiv: Okategoriserade

Strength: Weighted Push ups & Weighted Pull ups

Metcon: 
3 Rounds for time
400m Run14 Ring Dips
7 Power Cleans

Strength: Hang Cleans, Back Squats & Ring Rows

Metcon: 12 min AMRAP
3 Cleans (heavy)3 HSPU (negatives if you can)

Strength: Power Cleans, Weighted Pull ups and Handstands

Metcon: 20 Min AMRAP
15 Burpee box jumps
15 Squat Cleans
15 T2B
15 Wall balls
10 Sit ups

Skill: Push Press
Strength: Front Squats & Push Press

Metcon:
#1: 3 Min max reps of Airsquats
rest 3:00
#2: 50,40,30,20,10
Lateral Jumps
Sit ups

Strength: Ring dips, Rig Rows & Deadlifts

Metcon:AMRAP 18 teams of 2
1 member planks
6 Box Jumps
8 HR Push ups
10 KBS
* Team members can only work if one member is in a plank position.

Power Clean technique and strength session, with our Olympic lifting coaches.

For Richards 28th Birthday, a special long WOD today.

Must complete before you can compete
2.8 minutes in static handstand position
then
2 rounds for time
1km Run
28 OH Squats (42/25)
28 Pull ups
28 Pistols
14 C2B or Bar muscle ups

Strength: Ring Rows, Ring Dips, Deadlifts

Metcon:
Fran