A) amrap 6′
– 6 alt sh taps in tiger pos.
– 6 high hang muscle clean
– 6 front squat
– 6 bb good morning
B) E2′ for 12′ – 6 sets , climbing
8 tng power clean
C) 80 seesaw press @db KB (you choose the weight)
Every break : 1 wall walk
TC: 8′
D) For time:
400m run
40 db KB Russian Swings
200m run
20 db KB Russian Swings
Tc: 9′
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A. 3 rounds: Rx: 15 reps Dimmel deadlift @~50% 1RM DL Open: 12-15 reps Dimmel deadlift – light weight Rest 90” btw sets (The Dimmel Deadlift is essentially the top 2/3 of a regular…
A) amrap 6′ – 6 scorpions – 6 sn grip sh press btn & ohs – 6 cossack squat B) E2′ for 12′ – 6 sets , climbing 8 hang squat snatch C) 80 banded! strict pullups (!!for everybody!!) Every break : 5 ring rows TC:8′ D) EMOM 15′ – 3 sets 1) 15/12 cal…
A)TGU 3×2/2 B)Rx: Strict pullup with 2” hold at top 5x 4-6 reps Open: Ring row with 2” hold at top 5×6-8 1’ rest C)For time: TC:12’ Rx – 30 Pullup – 15 Box Jump Overs – 20 CtB – 15 Box Jump Overs – 5 Bar MU – 15 Box Jump overs – 5…
WU: 3 rounds of: – 100 Simple under – 20 Goblet squat w. easy KB – 60s. Plank A. In 10 minutes: RX: Pause front squat heavy double (2s. pause in the bottom pos.) OPEN: Pause front squat 6×2 reps , moderate weight B. „Mod. Nasty girl” RX: 3 rounds for time: 50 Air squats 7…
WU:Gymn + Mob 3 rounds: – 8 Wall facing OHS – 10 KB SDHP – 10 Scapula pullups A. Snatch mobility + wu: Snatch sots press in recieving position 3 x 5 B. Power snatch + OHS: 5 x 2+2 RX:climbing for a heavy set Open: practice with a managable weight rest 60-90 sec C….
A: SMR and mobility B: OTM 9′ – 15 Push ups Rx: diamond push up Open: close push up – Pull ups Rx: 10 chine pull up Open: 6-8 chine ring row or band pull up – 15 ring dip Open: box dip C: 3000m Row, or Skierg or Assault Air Bike Rx: 300 DU Open:…
