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WOD - 16.2.2019

16 únor 2019

Metabolic 7 Rounds for time of 1min On/ 3min Off (BTWB): 50 Single Unders ME cal. Assault Bike

WOD - 15.2.2019

15 únor 2019

Weightlifting – Metabolic – Gymnastics 4x E5MOM of (BTWB): 25 Strict Press with Barbell 20/15 10x 6m Shuttle Run Burpee 25 Back Extension

WOD - 14.2.2019

14 únor 2019

Metabolic – Gymnastics

2 Rounds for time of (BTWB):
10cal. Assault/ Row
20 Box Jump over
10cal. Assault/ Row
20 Burpee
WEIGHTLIFTING
1. Warm Up:
a) General Warm Up
b) Barbell Yoga
2. Technique & Sets
a) BTN Split Jerk
b) EMOM – heavy Split Jerk & OHS
3. Back Squat
5x2 @80

WOD - 13.2.2019

13 únor 2019

Weightlifting For time of (BTWB): 30 Squat Clean 45/30

WOD - 12.2.2019

12 únor 2019

Gymnastics – Weightlifting – Metabolic 24min EMOM of (BTWB): 1st: 1-2 Rope Climb 2nd: 5-7 OHS 40/25 3rd: 45sec. easy spin (Assault Bike)

WOD - 11.2.2019

11 únor 2019

Weightlifting – Metabolic

Rx: 13min AMRAP of (BTWB):
55 Deadlift 80/45
55 Wall Ball 9/6kg
55 cal. Row
Sc: 13min AMRAP of (BTWB):
55 Deadlift 55/30
55 Wall Ball 9/6kg
55 cal. Row

WOD - 9.2.2019

09 únor 2019

Metabolic – Gymnastics – Weightlifting 7 Rounds of (BTWB): 33 Double Unders/ 100 Single Unders 22 AbMat Sit Ups 11 KettleBell American Swing

WOD - 8.2.2019

08 únor 2019

Gymnastics & Weightlifting For time of (BTWB): 21 Dual Hang Clean & Jerk with Kettlebell 21 Toes to Bar 1:1 Rest 15 Dual Hang Clean & Jerk with Kettlebell 15 Toes to Bar 1:1 Rest 9 Dual Hang Clean & Jerk with Kettlebell 9 Toes to Bar

WOD - 7.2.2019

07 únor 2019

Metabolic

Assault Bike TEST (BTWB):
20min AMRAP for ME cal.
WEIGHTLIFTING
1. Warm Up:
a) General Warm Up
b) Barbell Yoga
2. Technique & Sets
a) Hang Clean
b) Hang Clean Pull & Clean Deadlift
3. Back Squat
5x2 @75

WOD - 6.2.2019

06 únor 2019

Weightlifting – Metabolic – Gymnastics 2x 8min AMRAP, 4min Rest of (BTWB): 55cal. Row 30 Hang Power Clean 40/25 ME Chest to Bar Pull Ups/ Jumping Chest to Bar Pull Ups

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