Wod

Warmup: - Snatch Prep Weightlifting: E2mom for 12´ - 2x Snatch Balance + 1 Pausing OHS *60% and building Weightlifting: 10 Rounds - 1x Snatches for heavy single WOD: [GIRL] Karen. For time: - 150x Wall Balls with 9.00kg / 6.00kg

Warmup: 3 x... - 200m - 15 Jumping Jacks - 10 Superman - 5 Burpees Strength: 10´Emom - 2x Sumo Deadlifts AHAP Strength: 4 Rounds - 10x Sumo Deadlift High Pulls @30% of Emom above WOD: [GIRL] Fran. 21-15-9 reps of... - Thrusters with 42.50kg / 30.00kg -...

Warmup: - Foam Roller Weightlifting: E90sec for 12´ - Power Snatches + OHS + Full Snatch *You may drop and re-set after the OHS. *Hold for 2s at the bottom of the OHS and the full Snatch *Start light and build each set to a moderate set Weightlifting: E2mom for 10´ -...

Warmup: 3 Rounds - 200m Run - 5 Inch Worms + Push Up - 5 KB Taters (Swing + Goblet Squat) - 5/5 SA KB Strict Press Strength: E2mom for 12´ - 6x Push Press start @55% and building Gymnastics: E2mom for 10´ - 6x Strict Pullups WOD: 7´Amrap - 10x Double Unders must be UB...

Warmup: - 10 x BearComplex Weightlifting: E2mom for 18´ - Cleans: *HALTING CLEAN DL+ HANG POWER CLEAN+ POWER CLEAN *Pause for 2s @ mid shin (1-2″ from the floor), at the knees, mid thigh, then stand. Then, return to the knee position and perform one Hang Power Clean,...

Warmup: 400m, then 3 x... - 15 GoodMornings - 15 Back Squats Strength: E90sec for 15´ - 3x Deadlifts *(Build to a heavy, but not absolute 3 rep max – no loss of form) Gymnastics: 12`Emom - 6x Handstand Pushups WOD: 5 Rounds - 400m Run - 50x Double Unders - 10x...