Wod

Warmup: - Smatch Prep Weightlifting: E2mom for 16´ - Snatches: POWER SNATCH + HANG SNATCH + OVERHEAD SQUAT *Sets 1-3: 2 Power snatch + 2 hang snatch + 2 overhead squats (55-65% – no dropping) *Sets 4-8: 1 Power Snatch + 1 hang snatch + 1 overhead squat ( build as...

Warmup: - 5´DU Gymnastics: E90sec for 15´Alt 1) Strict ring Dips/weighted ring dips: 5,3,1,1,1 2) Strict pull-up/weighted pull-up: 5,3,1,1,1 Gymnastics Focus Work Not For Time: 1:30 Smooth Jump Rope + 65% Max Muscle-ups 1:30 Smooth Jump Rope + 12 Strict Handstand...

Warmup: - 3 x 1´Knee Game Strength: E3mom for 15´ - Front Squats *Set 1: 5 @ 70% *Set 2: 4 @ 75% *Set 3: 3 @ 80% *Set 4: 3 @ 85% *Set 5: 3 @ 90% Strength: 4 Rounds - 7x Strict Press *Take barbell from ground WOD: 3 Rounds - 600m Run - 30x Wall Balls with 9.00kg /...

Warmup: - Snatch Prep Weightlifting: E2mom for 12´ - Power Snatches *1 Power snatch + 1 squat snatch (Start light-moderate and build to ~80%) Weightlifting: 5´Emom - Snatches: *1 squat snatch @80-85% across (pick a moderte-heavy weight where you should hit all 5 lifts...

Warmup: 800m, then 3 x... - 25 Jumping Jacks - 15 J/Squats - 5 Inch Worm Strength: E2mom for 10´ - Push Press: *3 push press + 2 push jerk + 1 split jerk * Start at a moderate weight and build to a heavy set Strength: Back squats Set 1: 5 @ 75% Set 2: 4 @ 80% Set 3: 3...

Warmup: - Foam Roller Strength: E3mom for 15´ - Front Squats: Set 1: 4 @ 75% Set 2: 3 @ 80% Set 3: 2 @ 85% Set 4: 2 @ 90% Set 5: 2 @ 90-95% (Go for a 2RM if you’re feeling it) Skill: 10´For Practice - Kipping or Butterfly Pull Ups WOD: 5 x 3´Amrap (1´Rest between) -...