02/07 WOD Gymnastic

02/07 WOD Gymnastic

warm up : mobility   Strenght Endurance RX  A)  Max set HSPU a1. 6 Set 30% max 45″ Rest B ) Max set Pull ups b1. 6 set 30 % max 45″ rest C ) T2B strict max set c1. 6 set 30% 45″ rest Beginner A ) Pike Push up max set a1. 6 set 30% max set 45″...
20/05 WOD

20/05 WOD

Warm up : mobility10′ WOD Rx 4 Rounds of: 15 Deadlift @ 135/95 lbs 7 Hang Power Clean @135/95 lbs 200 Run Intermediate 4 Rounds of: 15 Deadlift @ 115/75 lbs 7 Hang Power Clean @115/75 lbs 200 Run Beginner Intermediate 4 Rounds of: 15 KB Deadlift @by feel 7 KB...
WOD 29/03

WOD 29/03

Warm up : 30 jumping jack 20 spiderman lunge 10 air squat 400 Run METCON   OPEN (18/35) CATEGORY 10’00” Cap Time Buy in 30 Burpee Box Jump Over 60/50 Then 11 Snatch (any style) 30/15 kg tie break 30 Air Squat 9 Snatch (any style) 40/20 kg tie break 30 Air Squat 7...
Wod 17/03

Wod 17/03

Warm up 2 Rnd 30 jumping jack 10 m spiderman lunge 10 m warm walk 3 wall climb A) L-sit parallett 5 x 20 ” 20″ rest B) gymnastic strenght  : 10′ emom odd: 6/5/4  kipping pull up even : 6/5/4 ring dip C) 7 Amrap : 7 front squat 9 box jump 12 burpees  ...
WOD 16.3

WOD 16.3

OPEN 16.3   CORE : SKILL dynamin hollow-arch , hip swing , hip to the bar   WORKOUT 16.3 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49) Complete as many rounds and reps as possible in 7...