A: 10min to practise your handstand (if possible practise in teams of 2, free handstand hold) B: Team of 2 "Badger": 3 rounds: 30 Squat Cleans 42,5/30kg 30 Pull-ups 800 m run Split the run into 2x 400m (relay)
A: 3-3-3-3-3 Squat Snatch (reset between the reps) Start every 2min. B: 4-4-4-4-4 Overhead Squat Start every 2min. C: AMRAP in 10min of: 2 Wallballs 2 Burpees 2 DB Hang Cleans (alternating arm) 4 Wallballs 4 Burpees 4 DB Hang Cleans (alternating arm) … ADVANCED WOD "Hollywood" For time: Run 2 km 22 Wallballs, 15/9kg
A: 10-8-6-4-2-1 Front Squats Start every 2min. Try to hit a new 1RM (first 2 sets are mainly for warm-up. B: 2 sets of: AMRAP in 5min of: 5 Power Snatches @ Light load 5 Muscle Cleans @ same load 5 Push Jerks @same load Rest 3min between sets. OLYMPIC WEIGHTLIFTING WOD A: 1 hang
A: 8-8-8-8 (per arm and alternating) Plank DB Rows @20X2 Start every 2min. B: "Wes" Run 800 meters with a 10kg plate Then, 14 rounds of: 5 Strict Pull-ups 4 Burpee Box Jumps 3 Cleans, 82,5/60kg Then run 800 meters with a 10kg plate
A1: 20-20-20-20 Dimmel Deadlifts A2: 5 Sets of a tripple Broad Jump (go as far as possible!) Alternate A1+A2. Rest approx. 60sec. Between sets B: 4 rounds of: 6/6 One Arm DB Overhead Reverse Lunge @30X0 20 cal Row (on damper 10!) @ hard effort! 15 Double KB Front Squats Rest 2min.
A1: 5 sets of 5 L-Pull-ups A2: 5 sets of 15 Push-ups (Proper form and chest to ground or box!) Alternate A1+A2. Rest approx. 60sec. Between sets B: For time of: 10 Box Jumps 40 AbMat Sit-ups 20 Box Jumps 30 AbMat Sit-ups 30 Box Jumps 20 AbMat Sit-ups 40 Box Jumps 10 AbMat Sit-ups
A1: 4 x 3 of this Complex: 1 Power Clean, 1 Hang Power Clean A2: 4 x 1/1 Turkish Get up Alternate A1+A2. Rest approx. 60sec. Between sets B: 3 sets of: Against a 3min running clock: Row 500 Meters Front Squat x Max Reps @ 3/4 BW Rest 3min between sets.
Linda 10-9-8-7-6-5-4-3-2-1 Deadlift, 1 1/2 body weight Bench press, body weight Squat clean, 3/4 body weight Advanced Class (20:00h) A1: 5 x 3 Bar Muscle ups A2: 5 x 3 Heavy Benchpress B: Alan Cameron 21-15-9 Reps for Time Overhead Squats (45/30 kg) Handstand Push-Ups GHD Sit-Ups
A1: 6-4-2-6-4-2 Shoulder Press A2: *60% of ME chin ups between the sets (1st set is ME) Alternate A1+A2. Rest approx. 60sec. Between sets B: EMOM foe 16 Min 1. 12/10 Row 2. 12 DB Hang Clean and Jerks @ Moderate 3. 40 Double Unders 4. 12 alt. DB Overhead Lunges
In Teams of 2: AMRAP in 12min of: 20 Box Jump Overs 20 Sumo Deadlift High-Pulls, 50/35kg 20 V-Ups Rest 4min. AMRAP in 12min of: 20m Handstand walk or 6 Wall Climbs 20 DB Snatches, 25/20kg 20 Jumping Squats