WOD

 

03.10.2017

Advanced

1)

5 Sets

 Power Clean + Hang Power Clean

 

2)

5 Sets

Clean + Hang Clean + Jerk

 

3)

4 Sets

Max strict HSPU 30X1

Rest as needed

Max Ring Rows 30X1

Rest as needed

 

4)

5 Rounds

200 m Run

10 HSPU

10 C2B Pullups

 

 

29.09.2017

1)

Teams of 2

4 Rounds

60 seconds Wallballs 20/14 lb

60 seconds Kettlebell Swings 24/16 kg

60 seconds Burpees

60 seconds cal AB

60 seconds Rest

 

2)

100 x Tuck Rocks

100 x Hollow Body Bounces

 

°°°°°

 

Advanced

1)

EMOM 7

2 Power Snatch + 2 Hang Power Snatch (TnG)

 

2)

EMOM 7

2 Power Cleans + 2 Hang Power Cleans (TnG)

 

3)

3 Rounds

AMRAP 7

Max cal Bike

 

REST 3:00

 

AMRAP 7

 Run 200 m 

20 Pullups

40 Airsquats

 

REST 3:00

 

AMRAP 7

 Max cal Bike

REST 3:00

 

4)

100 x Tuck Rocks

100 x Hollow Body Bounces

100 x Arch Rocks