wednesday week 6
Strength: work to heavy complex 3 power cleans+ 2 front squats+ 1 S2O Wod: 21-15-9 HSPU squat cleans 115/80...
27 December, 2022
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tuesday week 6
Strength: strict press 1×3 60%, 1×3 70%, 1×4 80%, 1×3 90%, 2×5 85% Wod: 4 sets 15 cal bike 10 thrusters 95/65 rest 1:1 ...
26 December, 2022
friday week 5
Strength: gymnastic emom Wod: 21-15-9 S20 135/95 box jumps 24/20 ...
22 December, 2022
thursday week 5
Strength: DL 10×3 90% Wod: hold on for as long as possible 1 russian kbs+ 1 goblet squat 44/26 2,2 3,3 4,4 5,5 ...
21 December, 2022
wednesday week 5
practice over head position (ohs)/ mobility Wod: 11 min amrap 20 lunge wallballs 50 DU 10 snatch 115/80...
20 December, 2022
tuesday week 5
Strength: strict press 10×3 90% Wod: 3RFT 6 Power clean 185/125 18 T2B...
19 December, 2022
Monday week 5
Strength: back squat 10×3 90% Wod: for time 2000 meter row after every 500 meters 10 burpees over erg...
18 December, 2022
friday week 4
Strength: work up to 3 rep touch and go squat clean Wod: for time 80 wallballs 60 db snatch 50/35 40 box jump 20 T2B...
15 December, 2022
thursday week 4
strength: DL 7×5 85% Wod: for time 21-15-9 bar facing burpees snatch 75/55...
14 December, 2022
wednesday week 4
Korwod: tabata plank hollow hold L sit Wod: 8:30 AMRAP 5 Ring MU 10 Devils press 50s/35s...
13 December, 2022