A: Every 2min for 14min do: 1 Segment Clean Deadlift 1 Clean Pull 1 Slow Pull Power Clean (3secs to knee cap) 1 Power Clean B: Fort time of: 50 DB Slit Snatches @ moderate Then 3 rounds 50 Double Unders 30 Tuck Crunches 20 Pull-ups Then 30 DB Slit Snatches @moderate
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Team of 2 "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 Everyone does the full "Linda", but it's you go & I go setup.
A: 12min to practise Bar Muscle-Ups B1: 8-8-8 Three Point DB Row (per side) B2: 8-8-8 Bodyweight RNT Box Step Up (per side) with red band, challenge should be the height B3: 8-8-8 Strict T2B (Scale: Supine Toes to Bar) Start every 1:30min one of the exercises (alternating) C: 3 rounds for time of: 30 [...]
A: 6-6-6-6 Bench Press Start every 2:30min. B: "Partner Loredo" In Teams of 2, 6 rounds for time of: 24 Air Squats 24 Push-ups 24 Walking Lunges 400 Runs Share work equally (12/12 reps and 200/200m runs) Go as fast as you can each exercise!
! MERRY X-MAS TO ALL OF YOU !
A: 8-8-8-8 Banded Push-Press Start every 2:30min. B: In Teams of 2, AMRAP in 23min of: 400m Run (200m each) 200-m DB Farmers Carry (100m each) 20 DB Front Squats DBs @ medium - heavy
A1: 8-8-8-8-8 Box Squats A2: 8-8-8-8-8 Barbell Sit-ups (slow on the way down > approx.3secs.) Start every 2min one of the exercises (alternating) B: AMRAP in 6min of: 3 Devil Presses @ medium 12 Side to Side Jumps over Paralettes or a Kettlebell (scale: DB) 21 Double Unders
"The Seven" Seven rounds for time of: 7 Handstand Push-ups 7 Thruster 7 Knees to elbows 7 Deadlift 7 Burpees 7 Kettlebell swings 7 Pull-ups Thrusters & KB Swings @ heavy load Deadlift @ medium load Time camp: 35min. STRENGTH WOD A1: Deadlift 5x5 at 70-75% A2: Bench Press 5x5 at 70-75% Alt. Between sets [...]