3 Rounds for quality:
12/12 KB Side Bends
3-5 Handstand Pushups
5-8 Strict Pullups (or weighted if too easy)
10 GHD Situps

Pod te Święta!

“Eva”
5 rounds for time of:
Run 800 meters
30 American Kettlebell Swings 32/24
30 Pull-ups

Time Cap: 45 min.

WOD
5 kierrosta:
- 250m soutu
- 7 x OHS (60/40kg)

Winter War 15.3

10min AMRAP of:
Row 20/15 Cal
15 Wall Balls
10 Box Jump overs
2/1 Muscle Ups (4/2, 6/3 ...)

Or CrossFit Jeppis style

10min AMRAP of:
3x(30 singel unders + 5 Burpees)
15 Wall Balls
10 Box Jumps overs
2/1 Muscle Ups (increase 4/2, 6/3...) scale: 4/2 C2B (8/4, 12/6...)

30 min each 90s do three high hang squat snatch. Record max weight used.

5 rounds for time
3-cleans
6-front squats
9-pull-ups/body rows
10 minute cap to finish the workout

AMRAP (As Many Rounds As Possible)
in 20′ of
10 Chest 2 Bar Pull Ups
20 Back squats 42,5/31kg
30 Double Unders

Start up
stretch/roll (5)
warm up w/coach

gym goat(6)
back squat(15)
pull chart for loads

Fit camp
5rds
10 burpees
15 cal airdyne
20 oh walking lunge

Metcon
Amrap 10
5 burpees to a plate 35/25
5 oh walking lunge 35/25

Metcon-comp
Amrap 10
5 burpees to two
5 thrusters 135/95

Finisher
100 bicycles
couch stretch 1 min per
ham stretch 1 min per

Start up
coaches choice(10)

Power(choose one or two)16
Front squat 5x2
Bench press 5x3
Deadlift 5x1

Metcon(15)
5rds
30 double unders/90 singles
20 air squat
10 cal row or airdyne

Metcon-comp(14)
5rds
2 rope climbs
10 ghdsu
200m run

Finisher
30 leg ext to hip raise
15 cuff iso per
15 t raise
stretch

A.
Five sets of:
Push Press x 8-10 reps
Rest 45 seconds
Isometric Hold – Chin Over the Bar x 15-30 seconds
(weighted so that 20-30 seconds is a challenge)
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds

B.
For time:
Run 600 Meters
30 Barbell Thrusters
Run 600 Meters