WODs

WOD Team of 2 20 AMRAP 10 Snatch (45/35 kg) 20 Wallball 30cal Ergo 3 SETS (Rpe 6) 5 BB Overhead Squats 12 Pbar Dips

5 Sets ( Every 2:15 min) Up To Heavy ! 2 Clean + 1 Jerks + 2 Hang Clean + 1 Jerks WOD 10 Amrap

A: 5 SETS (every 2 min) 3 Paused Split Jerks / 3 sec start position – 3 sec finish position (% 60-65) B: 5 SETS

Team of 2 (IGYG) 10 Rounds (5/5) 30m Burpee to Shuttle Run (7.5m) 15 DB Bench Press (20/12.5Kg) 15 Air Squat 4 SETS 3 Rep

Back Squat (every 2 min) 3×3 %80-85 / 3×8 %60-65 4 SETS 6/6 Bulgarian Split Squat (rpe 7) 6 Strict Toes to Bar 20 EMOM

4 SETS every 2 min (rpe 6-7) 5 Strict Press 10 KB Upright Row For Time – 8 Round (IGYG) 35 DU /70 S.U 10/8

Sunday HYROX Teams of 325 AMRAP P1:Max. Cal. Ergo (switch every 12/10 Cal.) P2:Max. Meters Burpee Broad Jump P3: ”AMRAP”10 Wall Ball10 Alt. Reverse Lunge10

W.O.D.: ACC. Work 12 Emom: Metcon: Team of 2: For Time: Time Cap: 35min. Half Murph: 800m Ergo __Then__ 4-Rounds: 10 Pull Ups 20 Push

W.O.D.: Strength: OLY: Snatsch 3 sets: every 1:30min. %65 of 1 RM SNT 1- Snatch DL 2- Power Snatch 3 sets: every 1:30min. %70 of

W.O:D: Strength: 4 sets every 2 :30min. 24 EMOM: Gymnastics Class 9 EMOM 30on / 30off)(31X1 Tempo) Pull UpDeficit Push UpV-Sit Up Teams of 424