WOD 17/05/19

6 rounds 30″ on 30″ off

2 minutes rest between rounds

Top of dip hold

Bottom of dip old

Hollow old/ arch hold

Hanstand hold

Top of pull up hold

WOD 16/05/19

1 snatch + 1 hang snatch + 1 overhead squat:

8 sets @60%+, go every 2 minutes

6 intervals of 2 minutes on and 1 minute off:

8 pistol squats

8 kettlebell swings 32/24 kg

8 Handstand push ups


WOD 14/05/19

Skill:

Handstand walk

20 minutes emom:

1st: 10/15 mt Handstand walk/ bear crawl / shoulder touch

2nd: 30/60 double unders

3rd: amrap muscle ups

4th: rest

WOD 13/05/19

Power clean + power jerk:

10 X 3 reps emom @ 60%+ alternating 1 set touch and go and 1 set drop and go

2 rounds for time:

20 overhad squat

20 hang power snatch

20 front squat

20 hang power clean

20 push jerk

50/30 kg

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