Warmup: – 3 x Burguener W/Up Weightlifting: E90sec for 15´ – 1x Snatches *Start light-moderate (~60-65%) and build over the 10 sets to a heavy single. *A squat snatch is preferred, but if mobility or technique do not allow, then a power snatch is...
Warmup: 400m, then 3x… – 15 DL – 15 Back Squats Strength: 20´For 5 RM – Deadlifts *No bouncing please. Control each rep and just let the bar tap the floor while going touch and go for all 5 WOD: For Time 10,9,8,7,…1 – Strict Pullups...
Warmup: 3 x… – 200m – 25 A/Squats – 10 Burpees Strength: 25´For a new RM – Back squats: Build by feel or follow this suggested rep scheme: rest as needed, but make sure you have enough time for your heavy singles. *Set 1 – 45% x 8-10 *Set...
Warmup: – Foam Roller Strength: 5´Warm Up and then E3mom for 15´ – Back squats *10 reps @ 70% *8 reps @ 75% *6 reps @ 80% *4 reps @ 85% *2 reps @ 90% TeamWOD: Teams of 3 (For Time | 30 Minute Cap) – 800m Medicine Ball Relay Run with 9.00kg / 7.00kg...
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