Wu: gymn+ Elbow and ankle mobility
A: 3rds
10 down up
15 good morning with band
8/8 one arm c&j wit easy dumbell
8/8 one leg hip thrust
B: squat clean and jerk climbing
For time
10 reps 50%
8 reps 60%
6 reps 70%
4 reps 75-80%
2 reps 80-85 %
C:Run time
5×400 m
Open: Every 3min
Rx: every 2:30 min
then
5×200 m
Open: every 1:15-1:30
Rx:every 60 sec
D: unbroken 50 hollow rock
A. Warm-up: Gymn. + 2 sets of: 10/10 Single-Leg box steps 15 Ring row 5/5 Single-arm KB press 1/1 TGU 15 Air squats B. Amrap 7’ 8 Burpee Box overs @ 120/100cm 16 Alt. KB snatch @ 24/16kg 24 Air squats Rest 3’ Amrap 7’ 8 Kipping HSPU 16 Cal Row 24…
A) gymn + AMRAP 6′ 3 muscle snatches 3 snatch balances 6 deadbugs 6 down ups B) squat snatches (no tng) 2*3 @75% 2*2 @80% 1*2 @87% 2*1 @95% C) snatch pulls (NO tng!) 2*3 @110% 1*3 @ 115% D) max kipping HSPU then 2 sets: 70% of max reps E) AMRAP 6′ 2*10m shuttle…
A. Warm-up: Amrap 6’ 30 Jumping jack 10 Alt. Shoulder taps in push-up pos. 10 Alt. Knee taps in push-up pos. 10 Sit-ups B. Practice in 8-10 min. @ you can choose your weakness Handstand walk HSPU Handstand hold C. In 12 minutes: 2K Row In the Remaining time: Max reps HSPU …
Warm up:gymn + 5’ amrap *10 m bear crawl *10 scapula pull up * 20 jumping jack *12 lunge steps A)Lifting, strength a)Paralatte single arm row 3×10/10 1’rest btw sets b)FSQ 4×2, same weight 2’ rest btw sets B) WOD: 12’ AMRAP * 15 m lunge steps, 2 KB in front rack carry *10 burpee…
Gymn. + SMR + A. 3 rounds: 1′ Jogging 12 Hip thrusts 30 M. Climbers B. 5 rounds for time / TC’ 15′ 9 Box step overs @db 16/12 kb 15 Deadlifts @60/45 21 Pull- ups Rest 4′ C. EMOM 9′ 1′ 25 Abmat situps 2′ 35″ Saw plank 3′ 45″ Sandbag hold D. Stretching…
A) gymn + amrap 5′ 5 glute bridge V walk outs 10 crab & reach 30 jumping jacks B) E10″ for 14′ 1) 4 burpees 2) 4 empty bar thrusters 3) rest 4) 4 pull-ups (rx:c2b, open:ring row) 5) 8 DU’s 6) rest C) 6 sets: 5/5 box step ups with heavy slam ball (only…
