2018.09.19 Szerda

A) amrap 6′ – 6 walkout – 6 air squats – 6 bb sh press (from the rec. pos. of push jerk) – 6 windshield wiper B) E2′ for 12′ – 6 sets , climbing 8 tng push jerk C) EMOM 8′  2 front squat , climbing D) AMRAP 16′ 4 BMU (open: jumping bmu…

WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5/5 spiderman and reach    A. EMOM 10’ – 5 sets -5 Squat clean @50-55% 1RM -8-12 T2B   B. 3 sets: AMRAP 4’ / Rest 2’ 2/2 KB Snatch 24/16kg 2 C2B Pullup 4/4… 4…. 6/6…. 6….. etc….

WU: 3-5’ gymnastic 3 rounds: 10 Pushups 60 Single under 10 Scapula pullups   A. 4 rounds: 5 Wall Climb – rest 45”  (Open: 3-4 Wall climb) 50 DU – rest 45”  (Open: 100 Singles) 8/8 KB Half-kneeling shoulder press – rest 45” 15 Ring row – rest 45”  (Open: 10-12 Ring row)   B….

WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Medball squat clean – 10 Thruster with MB – 10 Sit up with MB  – 10 Ring row A. E90″ – 5 sets 5 TnG Power Snatch @60% (Open: 3-5 reps – medium weight) B. E90″ – 3 sets 2 Front squat @85-90% (Open: 3-4 – heavy) C. EMOM…

Gymn + wu A) 5 sets (each side) 2 candlestick roll to pistols + 6-12 pistols (Don’t touch the ground with the other leg) B) EMOM 30′ – 6sets 1) 13/10 cal ski 2) 5/5 kb snatch 3) 13/10 cal row 4) 5/5 kb thrusters 5)30″ wall sit

Warm up: 5′ AMRAP: * 20″ push up hold * 10 shoulder taps in HS hold ( Open: in push up pos.) * 12 alternating pistol squat * 8 wall squat A)Strict press  3×2 (not tng), same weight with 90″ rest btw sets B)Back squat E2 for 10′ 3 reps@ ~ 85-90% of 1 RM…