marzo 31, 2023
- With a running clock,
- every minute perform 1 lift
- adding weight at each round
- (♂5 kg, ♀2,5 kg per round)
- Start with an empty barbell
- and snatch for as long as possible.
- Once you cannot snatch the weight,
- clean for as long as possible.
- Once you cannot clean the weight,
- deadlift for as long as possible.
marzo 30, 2023
- EmoM for 12 minutes
- Odd: 5 chest-to-bar pull-up
- 5 pull-up
- 5 toes to bar
- Even: 5 clean+jerk
- (work around 70% 1RM)
- AmRap in 15 minutes of:
- 8 DB snatch (left arm)
- (♂22,5 kg, ♀15 kg DB)
- 8 DB overhead walking lunges
- (left arm)
- 30 double under
- 8 DB snatch (right arm)
- 8 DB overhead walking lunges
- (right arm)
- 12 hand-release push-up
marzo 29, 2023
- Heavy Day:
- Every 90s for ten rounds:
- 1 front squat
- 1 back squat
- 1 overhead squat
- Barbell always starts From the ground
- On a 12-minutes clock
- Four rounds for max reps of:
- Min. 1: rowing for calories
- Min. 2: deadlift
- (♂100 kg, ♀70 kg barbell)
- Min. 3: strict handstand push-up
marzo 28, 2023
- Five rounds for reps:
- (30s work + 15s rest of)
- 1: DB strict press (L)
- 2: strict toes to bar
- 3: DB strict press (R)
- 4: wall walk + 10 shoulder tap
- Rest one minute
- 3 rounds for time of:
- 15 snatch
- 15 thruster
- (♂43 kg, ♀30 kg barbell)
- Time cap 9 minutes
marzo 27, 2023
- Weightlifting
- Every three minutes, for five rounds
- 3 jerk
- Every two minutes
- for six rounds:
- 21 – 18 – 15 – 12 – 9 – 6
- Handstand push-up
- 1 – 2 – 3 – 4 – 5 – 6
- Clean
- (use heaviest jerk weight)
marzo 26, 2023
- EmoM 15 minutes:
- 1: 1 round of strict Cindy*
- 2: 20 sit-up
- 3: 12/9 calories of rowing
- *5 strict pull-up 10 push-up,
- 15 squat.
- Seven rounds for time:
- 12 kettlebell american swing
- (♂24 kg, ♀16 kg kb)
- 7 burpees over the barbell
- 5 hang-squat snatch
- (♂43 kg, ♀30 kg barbell)
- Time cap: 13 minutes
marzo 24, 2023
- Team wod:
- Five rounds For time:
- 20 sinchro DB snatch
- (♂22,5, ♀15 kg DB)
- six wall walk (switch after three reps)
- ten sinchro toes to bar
- DB oh walking lunges, ten steps
- (each partner)
- Time cap: 17 minutes
- rest three minutes, then
- Three rounds for time:
- 30 wall ball shot (alt.)
- rope climb, 2 ascents (1 each)
- 20 burpee- box jump over
- (Switch every five reps)
- Time cap: 9 minutes
marzo 23, 2023
- Skill: handstand walk
- open work for quality
- Four rounds for time of:
- 12 snatch
- 9 clean + jerk
- 6 thruster
- (♂43 kg, ♀30 kg barbell)
- Time cap 9 minutes
marzo 22, 2023
- prior to 6 minutes:
- Row/Ski 1000/800 mt
- (or bike 1,2/1 miles)
- Max bar muscle-up
- Rest three minutes
- Amrap in six minutes of:
- 30 double under
- 6 one-arm devil press, alt. arms
- (♂22,5 kg, ♀15 kg DB)
- Rest three minutes
- On a six-minutes clock
- 1 RM Squat Clean
marzo 21, 2023
- strenght: bench press
- every three minutes
- 7 - 7 - 7 - 7 - 7
- For time:
- 20 box jump
- (♂60 cm, ♀50 cm box)
- 15 Shoulder to overhead*
- 20 box jump
- 12 shoulder to overhead*
- 20 box jump over
- 9 shoulder to overhead*
- 20 box jump over
- 6 shoulder to overhead*
- 20 one-legged squat
- 3 shoulder to overhead*
- *♂: 40, 50, 60, 70, 80 kg
- ♀ 28, 35, 43, 50, 57,5 kg
- time cap: 12 minutes
marzo 20, 2023
- EmoM 16 minutes
- 1: 12 strict ring dip
- 2: 16 one-legged squat
- 3: 1 set max strict pull-up
- 4: rest
- For Time:
- 50 deadlift
- 15 burpees over the bar
- 30 clean
- 15 burpees over the bar
- 10 snatch
- 15 burpees over the bar
- (♂60 kg, ♀40 kg barbell)
- Time cap: 11 minutes
marzo 19, 2023
- Every 150s, for six rounds:
- rope climb, two ascents
- (or peg board, one ascent)
- 12 overhead lunges
- (♂43 kg, ♀30 kg barbell)
- 10 toes to bar
- Prior to 12 minutes
- 200 double under
- 70 sit-up
- 50 burpees
- In remaining time:
- 1 rep max thruster