WOD 28/06/19

Gymnastic static hold:

5 rounds

Accumulate max time in the first 30 seconds of each minute.

Rest 30 seconds between exercices

Rest 3 minutes between rounds

Top of pull up hold

Handstand hold

Hollow hold

Top of dip hold

Arch hold

Bottom of dip hold

WOD 27/06/19

Back squat:

3-3-3-3

4 rounds for time:

12 dumbbell snatch 25/15 kg

12 overhead lunges with dumbbell (6dx/6sx) 25/15 kg

12 burpee box jump 60/50 cm

WoD 26/06/19

10 sets, go every 75 seconds:

3 power clean + power jerk

For time:

400 mt run

Then

21-15-9

Front squat 60/40 kg

Handstand push ups

Then

400 mt run

WOD 24/06/19

Power snatch:

3 reps touch and go, go every 75 seconds for 10 total sets

15 minutes amrap:

1-2-3-4-5-6-7-8-9-10…

Squat snatch 60/40 kg

Every set do 10 wall ball 9/6 kg

WOD 19/06/19

Deadlift:

3-3-3-3-3

For time:

800 mt run

20 dumbbell hang clean and jerk 25/15 kg

20 toes to bar

600

16 dummbell hang clean and jerk 25/15 kg

16 toes to bar

400 mt run

10 dumbbell hang clean and jerk 25/15 kg

10 toes to bar

WOD 18/06/19

1 high hang snatch + 1 hang snatch + 1 snatch

go every 90 seconds for 10 total sets @ 60%+

12 minutes amrap:

10 power snatch 35/20 kg

35 double unders

WOD 17/06/19

Skill:

Hspu/pull ups/muscle up

For time:

10-6-4

Strict hspu

Pistols

Muscle up

14-10-8

Kipping hspu

Jumping lunges

Chest to bar pull ups

22-16-10

Push ups

Air squats

Pull ups