

05-01-18 Utorak
WOD za kod kuće ili u prirodi 16 min AMRAP: 50 Mountain Climber 40 Air Squat 30 Push Up 20 Sit Up 10 Burpee


04-30-18 Ponedeljak
1’ ON/ 1’ OFF x 24’:
1. 5 Strict press
Amrap: Thrusters 40/20g
2. 5 Power Snatch
Amrap: Overhead Squat 40/20kg
Alterante between 1 and 2 for total of 12 rounds.

04-28-18 Subota
Team of 2, For time:
800 m run (8x100 m rellay)
80 Shoulder to overhead
600 m run (6x100 m rellay)
60 Thrusters
400 m run (4x100 m rellay)
40 Clusters 50/35 kg


04-27-18 Petak
Gymnastics/skill
EMOM 10':
1st: 40" Negative pull ups
(3" eccentric)
2nd: 40" Pistol squat progression
- Pistol squat on box
- Candlestick pistol squat
- Pistol squat
- Weighted pistol squat
WOD
4 Rounds for time:
6 DB/KB Snatches
6 DB/KB Push presses
6 DB/KB OH lunges, left arm
24 Abmat sit ups
6 DB/KB Snatches
6 DB/KB Push presses
6 DB/KB OH lunges, right arm
24 V-ups
Time cap: 18'
Weights:
DB 22,5/15 kg


04-26-18 Četvrtak
Strength:
Deadstop deadlift
5-5-5(-5-5), climbing
WOD:
5-10 Rounds for time:
10 SDLHP 24/16 kg
10 Burpees over KB
Time cap: 12'
Beginner - 5-6 rounds
Intermediate - 7-8 rounds
Advanced - 9-10 rounds


04-25-18 Sreda
8 Rounds for max reps:
1'30" on/1'30" off
100 m sprint
AMRAP of Hang power cleans/
Hang squat cleans 50/35
*Alternate between HPC & HSC for a total of 8 rounds.


04-24-18 Utorak
Team of 2, AMRAP 18':
10-20-30-40-.....
Power snatches 35/20 kg
5-10-15-20-.....
Synchro burpees
3 Rounds:
20" Side ups
20" Side plank hold, left
20" rest
20" Side ups
20" Side plank hold, right
20" rest


04-23-18 Ponedeljak
Strength:
Paused front squat
3-3-3(-3-3), climbing
WOD
EMOM 15'
1st: 12-20 Box jumps 61/50 cm
2nd: 12-20 KBS 24/16 kg
3rd: 12-20 Wall balls 9/6 kg


04-21-18 Subota
Teams of 2 complete for time:
25-20-15
Thruster 40/25kg
TTB 20-15-10
Thruster 50/35kg
Pull ups 15-10-5
Thruster 60/45kg
HRPU


04-20-18 Petak
Emom 21'
1-7 wb + 7 burpee
2-7 ohs + 7 ttb
3- rest
Wall ball 9/6kg
OHS 40/25kg
Cash out: 7'
3 rounds
20x bike
15x tuck ups
10x cross crunch(5-5)