WODS

A. Reverse SDL + Hang Snatch (Above Knee) A1. 5 x 3+2 @ by feel up to 70% snatch A2. 3 x 2+1 @ by feel up to no more than 90% snatch -5 second negative on each Reverse SDL B. Conditioning 10 RFT 8 Burpees 4 Pull ups 8 Burpees 4 Toes to...

A. Strength 4 Rounds 15 Pendlay Row 15 Push Ups (do weighted if you can) B. Conditioning From 0:00-3:00, run 400 meters then do pull-ups Rest 1 minute From 4:00-7:00, run 400 meters then do 60/40kg Squat Snatches Rest 1 minute From 8:00-11:00, run 400 meters then do pull-ups Rest 1 minute From 12:00-15:00, run 400...

A. Strength Front Squat 6x3@80% B. Gymnastics B1. Work Up to a max UB set of TTB B2. 3X60% of B1 C. 14' AMRAP 5 Clean & Jerk @50/30kgkg 7 Hang SquatCleans 10 Sumo DL High Pulls...

A. Gymnastics 5 rounds for Quality 3-5 HSPU, tempo 31x1 5 Strict Pull Ups B. Conditioning 21 – 15 – 9 Squat Clean @40/25 Burpee Over Bar 50 DU after each Round...

A. Clean Pull + Power Clean + Hang Clean Work Up to a Heavy Complex B. Gymnastics 4 Rounds, Go Every 3' 3 Candlestick Lowers to 10 Hollow Rocks Max HS Hold/Chin Over Bar Hold C. Conditioning 15' AMRAP 15 Box Jumps 12 Ring Dips 9 Power Cleans @70/50kg...

A. Snatch 8x1@85% or above B. Conditioning 4 RFT 30m KB Farmer's Walk @32/24 12 Burpee Box Jumps 30m KB Farmer's Walk @32/24 3 Bar MU...

A. Strength Back Squat 5x5@80-85% B) Conditioning 3 RFT 21 Wall Balls @30/20 21 Pull Ups C) Accessory 6' EMOM 1: Max Effort Push Ups 2: Rest...

A. Strength Overhead Squat Work up to a 3RM (heavier than last week) B. Conditioning 9 OHS @BW 12 Strict Pull Ups 15 KBS @32kg 6 OHS @BW 12 Strict Pull Ups 15 KBS @32kg 3 OHS @BW 12 Strict Pull Ups 15 KBS @32kg...

A. Strength Banded Deadlift + Strict TTB/Knee Raises Every 30s x12, alternate between 3 speed pulls @50-60% + purple band 3 Strict TTB B. Conditioning 21' EMOM: 1: 20 Wall Balls 2: 3 Shuttle Runs (from doors to platform and back = 1) 3: 5 DB Man Makers...

A. Strength Push Press Work up to a heavy 10 (not a 10RM) / 1x10@95% / 1x10@90% B. Conditioning 6x3' ON/1'OFF, alternate between 1: AMRAP 14 Power Snatch @50/35kg 14 Thrusters @50/35kg max Burpees in Remaining Time 2: AMRAP 14 Sumo DL High Pull @50/35kg 14 Back Rack Lunges @50/35kg max TTB in Remaining Time...

sirinevler escort beylikduzu escort istanbul escort esenyurt escort şirinevler escort sirinevler escort sirinevler escort beylikduzu escort istanbul escort beylikduzu escort istanbul escort avcılar escort antalya escort bayrampaşa escort sirinevler escort şirinevler escort turbanlı escort istanbul travesti tuzla escort şirinevler escort esenyurt escort esenyurt escort tuzla escort pendik escort ataşehir escort istanbul travesti avcilar escort buca escort buca escort izmir escort dubai escorts capa escort
sirinevler escort esenyurt escort capa escort ankara escort ankara escort kapalı escort istanbul escort escort girls in dubai incall dubai escorts dubai escorts kurtkoy escort tuzla escort pendik escort ataşehir escort karşıyaka escort buca escort travesti partner travesti escort şişli travesti kurtkoy escort tuzla escort pendik escort ataşehir escort esenyurt escort avcılar escort beylikduzu escort ceşme escort bornova escort izmir escort kapalı escort istanbul escort beylikduzu escort şirinevler escort şişli escort
dubai escorts kurtkoy escort tuzla escort pendik escort ataşehir escort karşıyaka escort buca escort travesti partner travesti escort şişli travesti kurtkoy escort tuzla escort beylikduzu escort besiktas escort buyukcekmece escort basaksehir escort gaziosmanpasa escort capa escort bahcesehir escort halkali escort beylikduzu escort sirinevler escort sirinevler escort beylikduzu escort istanbul escort esenyurt escort şirinevler escort sirinevler escort avcılar escort beylikduzu escort istanbul escort beylikduzu escort istanbul escort sisli escort şirinevler escort
beylikduzu escort şirinevler escort esenyurt escort esenyurt escort tuzla escort pendik escort ataşehir escort istanbul travesti avcilar escort buca escort buca escort izmir escort dubai escorts capa escort sirinevler escort esenyurt escort capa escort tuzla escort kurtkoy escort buca escort buca escort karsıyaka escort izmir escort abudabi escorts dubai escorts turk porno amator porno turk porno ensest porno amator porno porno izle amator porno turk porno turkce altyazili porno turk porno sexs hikaye ensest porno aile ici sexs hikaye