14th  of october to  18th of october 2019

Monday (2)

EMOM 30

1: AMRAP Thrusters at 40/25 kg

2: AMRAP Pull Ups

3: rest

Extra: Front squats 5x5 at 85%

then 4x8 reps bent over rows

then 4x8 ring rows with pause on top

Tuesday (3)

FT

5x

5 Deadlifts at 120 kg/ 85kg

25 push ups

125 Double unders

extra: Prior WOD : Find 5 RM

fter WOD : 4x8 Bench Press at 8 reps max 

then 4x 12 weighted dips

Wednesday (2)

amrap 14'

8 Kb Snatch at 24/16kg

10 Goblet Lunges

12 Burpees

Extra: Mobility Shoulders then tabata handstand hold

intro class :  

Thursday (1)

AMRAP 7 mins

Downs up Box Jumps

5 mins rest

AMRAP 7 mins

Downs up pull ups

extra: