

02-01-18 Četvrtak
4 Rounds for quality & reps:
45" on/15" off
1. V-up to tuck-up (Hollow body position)
2. Double KB/DB DL to box step up
2x20/2x12(12,5) kg
3. Wall balls 9/6 kg
4. Sandbag cleans 35-55/20 kg
5. (Strict) pull ups
6. Single leg banded hamstring curl
20" work/5" rest/20" work
1' rest between rounds


01-31-18 Sreda
4 Rounds for time:
4 Turkish get ups, alternating
8 Single arm OH lunges, 8/leg
16 Single arm push presses, 8/arm
32 Air squats
1' rest between rounds
Weights:
KB: 24/16 kg
DB: 22,5/15 kg
Cash-out:
"Bring Sally Up"
- Plank to push up -


01-30-18 Utorak
WOD
As a 2-person team, complete AMRAP 22' of:
30 Squat clean thruster 50/35 kg
60 Push ups
90 DU/180 SU

01-29-18 Ponedeljak
1a. Weightlifting/Technique
3-position muscle snatch
- High hang
- Hang
- Low hang
EMOM 6'
1st: 30" Snatch pull
2nd: 30" Muscle snatch 35/20 kg
*Both snatch pull & muscle snatch are performed from low hang position
WOD
EMOM 14'
Odd: 6-12 Burpee box jumps 61/50 cm
Even: 12-18 Alt. KB/DB Snatches
Weight: KB 24/16 kg
DB 22,5/15 kg


01-27-18 Subota
Teams of 2 complete for time in a 8 min time cap:
40 burpee over bar
40 front squat 50/35kg
40 pull ups 2 min rest 8 min time cap:
40 sdlhp 50/35kg
40 hrpu
40 medball clean and box step up 9/6-4kg 2 min rest
8 min time cap:
40 ttb
40 power snatch 50/35kg
40 wall ball


01-26-18 Petak
Bench press
3-3-3
For time: cap 8'
21-15-9
Thruster 20/10kg
G2OH
Cash out:
Tabata
20"on-10"off
1-hollow rock 10-5kg plate
2- v-ups 10-5kg


01-25-18 Četvrtak
3 Rounds 40” ON / 20” OFF
1. Abmat sit ups
2. Glute bridge plate 20/10kg
3. Kb front rack lunges 2x20/2x12kg
4. Plank to push up
5. Down up hurdle hop
6. Sandbag hold 55-35/20kg
7. DB burpee 22.5/15kg
8. Air squat
9. Pull ups/ring row
Rest 1' between rounds


01-24-18 Sreda
12 min EMOM:
Odd: 40” Practice DU/SU
Even: 40” HRPU
7 min AMRAP:
10 Burpee Box Jump 60/50 cm
30 DU/SU 2 min rest 7 min AMRAP:
20 Push Press 40/25kg
10 HRPU


01-23-18 Utorak
5 Rounds of 50" ON/OFF for max reps:
1. Deadlift 80/55kg
2. Box Jump 61/50cm
3. KB Swing 24/16kg


01-22-18 Ponedeljak
Squat Clean
3-3-3
Teams of 2 complete a 20 min AMRAP:
20 KB/DB Clean and Push Press
KB 24/16 kg
DB 25/12 kg
20 Push Up
20 Squat Clean 50/35 kg