A) gymn + 3 rnft
– 5 muscle snatch + ohs
– 10 scorpions
– 10 dead bugs
B) EMOM 30′ – 5 sets
1) 1 power snatch
2) 12 facing burpees
3) 2 squat snatch
4) 12/10 cal ski
5) 3 OHs
6) 12/10 hspu
/@80% of 1RM snatch/
C) E90″ for 7’30” – 5 sets
10″ hollow rock
10″ hollow hold
10″ V- ups
10″ tuck-ups
50″ rest
A: OTM 9′ 8 Scapula pull up 10 Get up Jhonnie 12 burpee B:3 sets of Tempo OHS, climbing [5151] Open: PVC , Technic BB, women BB Rx: 30-40-50 kg C: „Isabel” 30 Squat Snatch Rx: 60/40 kg Open: Power Isabel chose wieght D: For Time Rx: 60/40kg Open: Choose weight: 40/25 30 push jerk 30 clean 30 bar facing burpee…
Warm up: gymnastics A)TRX complex: 3-4 sets: – 8-10 hip lift – 10 mountain climber – 5-7 push up B)10’ min gymnastics practice C)5 rft: – 5/4/3/2/1 Bear complex with increasing weighz – 12 bar facing burpee – 24 air squat – 12 abmat sir up@ medball – 3 rope climb/2 legless D)3 rft: –…
Wu: gymn+ Mobility A: 4 light rds 50 du/ 75 simple 10 thruster 50m double plate carry pinch grip choose weight B: 15 min Handstand walk practice and progression C: Every 90 sec x 10 5sumo dl high pull 30/20-25 kg 7 push press 9 power snatch max distence inga run 10m btw sets 30…
Péntek WU: Gymnastics + Shoulder mobility w. PVC pipe Then, 3 Rounds of: 5/5 1-arm KB sots press @ easy KB 15 Reverse Snow angel 10/10 Side plank w. rotation A. Every 90s. x 6 sets RX: Hang squat snatch + Tng Squat snatch + OHS , build up to heavy complex in 6 sets…
A) gymn + wu B) ‘Kev’ With a partner, complete as many rounds as possible in 26 minutes of: 6 deadlifts (Rx:142/92 , Open:80/50) each 9 bar-facing burpees, synchronized 9 bar muscle-ups, each 16m partner barbell carry C) 5 sets of: 8 bench press @65-70% of 1rm 8/8 knee support DB row @yoi choose the…
WU:Gymn + Mob 3 rounds: – 20 Banded GM – 5 Scapula pull ups + 5 Ring row – 10 Down-ups A. Proper warm up for the WOD B. „RANKEL” AMRAP 20 min 6 Deadlift (RX: 100/70kg Open: 70/40kg) 7 Burpee pullups (Open: Banded or ring row) 10 Amswing (RX: 32/20kg Open: 20/12kg) Run 200m
