Wod

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 acceptable. Strength:...

Warmup: - Foam Roller and Snatch Prep Weightlifting: 15´For 2RM - Hang Snatches Weightlifting: 10´E2mom - 2x Snatches + 1 OHS @80% of today 2RM WOD: For Time - 2000m Run - 50x Burpees. - 30x Hang Snatches with 50.00kg / 35.00kg

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 - Handstand Pushups Strict -...

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 2 – 55% x 6-8 *Set 3 – 65%...

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 - 75x Box Jump...

Warmup: - 5´DU Strength: Build heavy 5-5-3-3-1 - Deadlifts Gymnastics: 5 Rounds - 4x Ring dips Strict WOD: - Run 400m-200m-100m - Double Unders 100-75-50 - Air Squats 60-40-20 - Burpees 30-20-10