WOD 02.12.2022

Practice & Skill 

20 minutes 

handstand hold 

handstand walk 

handstand push ups


 WOD (Cap – 18 minutes ) 

6 rounds for time 

6 devil presses (20/10kg.)

8 box step over 

10 handstand push ups


Core 

3 sets of: 

30 seconds

 hanging L- sit hold 

superman hold 

extended plank hold 

rest 15 seconds between exercise


 

 

Архив

WOD 01.12.2022 – Copy

Practice & skill  10-15 minutes  butterfly pull ups rope climb   Conditioning: Circle Training  40 seconds ON / 15 seconds OFF  3 rounds of:  10/8 Assault bike calories   15 pull ups   16 renegade row  Rest 3 minutes then: 3 rounds of:  10/8 cal row  20 ring row  7 devil presses (17,5/ […]

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WOD 30.11.2022

Technique  5-5-5-5 power cleans  (50%) 3-3-3-3 split jerk  (50%) Strength: 5-5-5-5 Front squat  (50%) WOD (Cap 15 minutes)  21-15-9  AB calories   Thrusters  Directly into  21-15-9  Power cleans  Pull ups  Male – 40/30 Female- 25/15 Core  Tabata  3 rounds of: 30 seconds ON/ 15 seconds OFF  V-ups  Butterfly sit ups  Hollow […]

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WOD 29.11.2022 –

Strength  Bench press  3 x 5 (60%) 3 x 4 (70%) 3 x 3 (80%) 3 x 2 (90%) Practice  10 minutes  Double under Conditioning: Circle Training  40 seconds ON / 15 seconds OFF  3 rounds of:  10/8 Assault bike calories   15 wall balls (9/6kg.) 20 overhead  lunges with plate […]

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WOD 28.11.2022 – Copy – Copy

10 minutes to find your PB power snatch  squat snatch  Skill  handstand hold  toes to bar  WOD  every 2 minutes x 8 rounds  12 wall ball  9 toes to bar  6 power snatch (50%) The score is the slowest round Core  3 rounds of: 10 abs roller row  15 hollow […]

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WOD 24.11.2022 – Copy

Strength  5-5-5-5  strict chest to bar pull ups  10-10-10-10  1 arm dumbbell row  Practice – Skills every 90 seconds x 6 rounds  3 toes to bar  1 rope climb  Conditioning: Circle Training  40 seconds ON / 15 seconds OFF  3 rounds of:  10/8 Assault bike cal  15 pull ups   40 […]

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WOD 23.11.2022

Practice & Technique  Emom x 8 rounds  0-1  6 snatch deadlift high pull  1-2  6 hang power snatch   2-3  3 power snatch  3-4  3 squat snatch  Repeat  Work with 50 % of  PB Practice & Skill – 10 minutes  1 Rope climb  20 double under WOD  For time (Cap – […]

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WOD 22.11.2022

Strength  Emom x 6 minutes  6 bench press (70%)  Emom x 5 minutes  10 strict chin ups  Practice 10 minutes  handstand hold  toes to bar Conditioning: Circle Training  40 seconds ON / 15 seconds OFF  3 rounds of:  20 dips   12 burpees 10/8 calories row Rest 3 minutes then: 3 […]

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WOD 21.11.2022

Strength  Front squat  2 x 10 (50%) 2 x 6 ( 70%)  2 x 2 (90%) Practice  Emom x 6 rounds  1 power clean  1 squat clean  1 split jerk  Work with 70% of 1 RM power clean WOD  20-15-10-5 Thruster  toes to bar  50 double under  increase weight every […]

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WOD 18.11.2022

Practice & skill  15-20 minutes  bar muscle ups  double unders  WOD 3 rounds for time ( Cap 18 )  30 Calories row  20 box jump  10 bar muscle ups  5 wall walk Core  2 rounds of:  20 abs roller row  30 butterfly sit ups  30 seconds hanging L-sit hold   

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WOD 17.11.2022

Strength  3 rounds of: 10  one arm dumbbell row  20 triceps pulldown 20 back extension    Rest 5 minutes, then Skills  10-15 minutes practice  20 seconds handstand hold  10 double unders  Rest 5 minutes, then Conditioning: Circle Training  40 seconds ON / 15 seconds OFF  3 rounds of:    15 pull ups […]

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WOD 16.11.2022

Strength  3 x 3 cluster (50%) 3 x 2 cluster (70%) 2 x 1 cluster (90%) 1 x 1 cluster (100%) Practice 10 minutes  butterfly pull ups  WOD  Every 90  seconds   x 10 rounds  5  thruster  5  box jump  in the remaining  time max reps pull ups  Rest 30 seconds […]

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WOD 15.11.2022

Strength  4 rounds of: 6 bench press (70%)  6 chin ups  10 seconds chin ups hold Rest 5 minutes, then  Skills   10-15 minutes practice  rope climb  handstand hold  Rest 5 minutes, then Conditioning: Circle Training  40 seconds ON / 15 seconds OFF  3 rounds of:  15 ring push ups   10 […]

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WOD 14.11.2022

Practice and Technique  every 60 seconds x 3 rounds 4 hang power snatch  then every 60 seconds x 3 rounds 4 power snatch  then every 60 seconds x 3 rounds 3 hang squat snatch Work with 50 %  Rest 5 minutes, then WOD  2 rounds for time ( Cap 16 […]

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WOD 11.11.2022

Strength  3 x 5 Back squat (60) 3 x 4 Back squat (70) 3 x 3 Back squat (80) Rest 5 minutes, then Practice and skill  10-15 minutes bar muscle ups WOD  6 rounds for time (Cap – 15 minutes )  12/10  assault bike calories 9 box jump 6 bar […]

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WOD 10.11.2022

10 strict pull ups  10  one arm dumbbell row  20 triceps pulldown   Rest 5 minutes, then Skills  10-15 minutes practice  1 rope climb 10 double unders  Rest 5 minutes, then Conditioning: Circle Training  40 seconds ON / 15 seconds OFF  3 rounds of:    15 pull ups 10 calories row     40 […]

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WOD 09.11.2022

Strength Emom x 5 rounds of: 7 deadlift ( 70%) Rest 5 minutes, then  Practice and skill  10- 15 minutes  3 toes to bar handstand hold Rest 5 minutes, then WOD  Every 4 minutes x 4 rounds  18 toes to bar  15 deadlift (50%)  12 burpee box jump over   9 […]

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WOD 08.11.2022

Strength  3 rounds of: 10 bench press (60%)  20 seconds ring hold on the top 20 seconds  ring  hold on the bottom Rest 5 minutes, then Skills   10-15 minutes practice  rope climb Rest 5 minutes, then Conditioning: Circle Training  40 seconds ON / 15 seconds OFF  3 rounds of:  15 […]

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WOD 07.11.2022

Practice  Every 90 seconds  x 6 rounds  unbroken set of:  1 power snatch  1 hang power snatch  1 squat snatch  1 hang squat snatch  Work with 70% of power snatch Rest 5 minutes, then Skill  10 minutes practice  handstand hold Rest 5 minutes, then WOD  2 rounds for time Cap-18 […]

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WOD 04.11.2022

Skills – practice  10 – 15 minutes  Bar muscle ups  Double unders  Rest 5 minutes, then WOD For time (Cap 18 minutes)  12-9-6-3  power clean & jerk (60%) front squat  bar muscle ups between every exercise do 30 double-unders  increase weight every round  (60-70-80-90% of  1RM power clean) Rest 5 […]

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WOD 03.11.2022

Strength  3 rounds of:  10 dumbbell row  20 triceps pulldown    Rest 5 minutes, then Skills  10-15 minutes practice  1 rope climb 3 toes to bar  Rest 5 minutes, then Conditioning: Circle Training  40 seconds ON / 15 seconds OFF  3 rounds of:    15 pull ups 2 rope climb    40 battle […]

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WOD 02.11.2022

Technique  4 rounds of:  2 power snatch  2 squat snatch  2 overhead squat  work with 70% Rest 5 minutes, then  Strength 3 rounds of:  7 back squat (70%) 2 legles rope climb Rest 5 minutes, then WOD  5 rounds for time ( Cap 18 minutes )  7 Devil presses ( […]

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WOD 01.11.2022

Strength  3 rounds of: 10 bench press (70%)  30 seconds handstand hold  15 seconds chin ups hold  Rest 5 minutes, then Skills   10-15 minutes practice  handstand walk  Rest 5 minutes, then Conditioning: Circle Training  40 seconds ON / 15 seconds OFF  3 rounds of:  20 push ups hr   15 wall […]

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WOD 31.10.2022

Technique 4 rounds of:  2 power clean  2 squat clean  1 push jerk  1 split jerk  work with 70% Rest 5 minutes, then Strength  3 rounds of:  7 front squat (70%) 7 strict presses (70%) Rest 5 minutes, then  WOD  Amrap 15 minutes  15 calories row  10 burpee over the […]

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WOD 28.10.2022

Strength deadlift 2 x 5 (60%) 2 x 4 (70%) 2 x 3 (80%) 2 x 2 (90%) 1 x 1 ( 100%)  every set do 10 seconds ring hold (upper position )  10 seconds ring hold ( lower position )  Rest 5 minutes then: Skills  10- 15 minutes  Practice […]

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