Workouts AGOGE X

AGOGE X - 27.07.2017

Details

B: WARM-UP - 4 ROUNDS OF:

SQUAT CLEAN 5-4-3-2-1

D: WOD - 4 ROUNDS FOR TIME OF:

RUN 400M / ROW 500M

21X KETTLEBELL SWING (24/16 KG)

12X CHEST-TO-BAR PULL-UP

AGOGE X - 26.07.2017

Details

B: WARM-UP - RUN/ROW/BIKE 800M, THEN 21-15-9 OF:

GOBLET SQUAT JUMPS

C: STRENGTH - SUPERSET OF:

OVERHEAD SQUAT 5-5-5-5-5

MUSCLE-UP 3-3-3-3-3 (OR 3 RING PULL-UP + 3 DIPS)

D: WOD - 5 ROUNDS FOR TIME OF:

10X POWER SNATCH (40/25 KG)

AGOGE X - 25.07.2017

Details

B: WARM-UP - 4 ROUNDS OF:

1x WALL CLIMB + 10 SEC. HANDSTAND HOLD

10X WINDMILL EACH SIDE

1X TURKISH GET-UP EACH SIDE WITH BARBELL

10X OVERHEAD SQUAT WITH EMPTY BAR

C: 12 MIN. EMOM:

2. 50X DOUBLE UNDER

3. 6-10 CAL. ASSAULT BIKE

4. 50X DOUBLE UNDER

D: WOD - 8 MIN. AMRAP OF:

8X DOUMBBELL SNATCH (25/15 KG)

AGOGE X - 24.07.2017

Details

B: WARM-UP - 4 ROUNDS OF:

3X SKIN THE CAT

6X RING PULL-UPS WITH FALSE GRIP / RING ROW

10X HANDSTAND SHOULDER TAP

10X OVERHEAD WALKING LUNGE STEPS

C: STRENGTH - SUPERSET OF:

TEMPO BACK SQUAT 5-5-5-5-5 @ 3/1

STRICT CHEST-TO-BAR PULL-UP 5X5

D: WOD - 14 MIN. AMRAP OF:

7X THRUSTER (40/25 KG)

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