Team Wod – In a 30:00 window: 400m run as a pair 2 rounds (shared reps): 40 Dumbbell snatch 22.5/15kg 30 Box jump Then 400m Run as a pair 2 rounds (shared reps): 40 Toes to bar 30 Burpee box over Then In the Remaining time, AMRAP: 100m run as a pair 2 rounds (relay): […]
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A. Take 13 minutes to establish an 8-RM… Strict Overhead Press Rest until the running clock reaches 16:00, and then… Every 2 minutes, for 4 minutes (2 sets) of: Strict Overhead Press x 8 reps @ 90% of today’s 8-RM B. Four rounds for time of: 400 Meter Run (se piove, 15 burpees box jump) […]
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A. Conditioning (part 1) 10 min AMRAP: 15 Kettlebell American Swing 24/16 Kg 15 Wall Balls 9/6 Kg Rest 5 minutes B. Conditioning (part 2) Every 3 min for 15 min: 10 Toes-to-Bar 20 Dumbbell Power Snatches 22.5/15 Kg Max Double Unders Score is total number of double unders. Goal: 350.
A. Every 2 minutes, for 10 minutes (5 sets): Hang Clean + Clean&Jerk from 2′′ Below the Knee Start around 70-75% and build to 85% of your 1-RM Clean&Jerk. Immediately followed by… Every minute, on the minute, for 5 minutes (5 sets): Clean&Jerk x 1 rep Aim to perform these at around 87-90% of your […]
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A. Conditioning (part 1) Amrap 12’ 6 Dummbell Thruster 2×22.5/15 Kg 9 Strict Pull Ups 12 Box Jump 60/50cm Rest 2:00 minutes B. Conditioning (part 2) Amrap 12’ 200m Run (se piove 30 double unders) 6 Dummbell Hang Clean&Jerk 2×22.5/15 Kg 9 Burpees Box Jump 60/50cm
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A. Every 2 minutes, for 10 minutes (5 sets): Hang Snatch + Snatch from 2′′ Below the Knee Start around 70-75% and build to 85% of your 1-RM Snatch. Immediately followed by… Every minute, on the minute, for 5 minutes (5 sets): Snatch x 1 rep Aim to perform these at around 87-90% of your […]
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A. Three sets for max reps of: 60 seconds of Wall Ball Shots 9/6 Kg 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Dumbbell Box Step-Overs (1×22.5/15 Kg; 50cm box for all) 60 seconds of Strict Handstand Push-Ups 60 seconds of Double Unders Rest 3 minutes
In teams of two complete as many rounds as possible in 35 minutes of: 400m run Together 24 Toes to Bar 20 Deadlifts (70/50 Kg) 14 Hang Power Cleans (70/50 Kg) 10 Shoulder to Overhead (70/50 Kg)
A. Every 2 minutes, for 16 minutes (8 sets): • 4 sets of 1 rep of Clean&Jerk at 85% of 1RM • 4 sets of 1 complex of 3 Hang Power Cleans+1 Thruster at 65% of 1RM B. 30-20-10 reps for time: • Butterfly Sit-ups • Hang Power Snatch * Increase weight on the […]
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A. Every 2 minutes, for 16 minutes (8 sets): • 4 sets of 1 rep of Snatch at 85% of 1RM • 4 sets of 1 complex of 2 Hang Power Snatch+1 Snatch at 65% of 1RM B. “Vertical Elizabeth” 21-15-9 reps for time: Cleans 60/40 Kg Handstand Push Ups
