2018.11.30 Péntek

A) gymn + wu B) 6*3 push jerk from rack , climbing C) 6*3 squat snatches , climbing (no tng) D) 16 rounds in teams of 2 (I go, u go) 14 box jump overs 12 wb  4 SB over the shoulder  TC : 24′

A) EMOM 8’ Rx: Min 1- L sit hangingx 30”  Min 2-Overhead farmar carryx 30” 2×20/2×16 Min3-HS Walkx 10-20 m Min 4- 50 DU Open: Min 1-Passive hanging, legs in hollow pos.x30” Min 2-Front rack carry x30” Min 3-HS holdx 30” Min 4-100 SU B)Rx: Find in 10’ heavy weight in following complex: – 1…

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” –…

A) gymn + wu B) E30″ for 8′ 1) 6 OHS @30/20 2) 10 butterfly situp Rest 2′ C) E30″ for 8′  1) 6 hang power snatch @30/20 2) 6 pistols (open:4 candlestick roll to pistol) Rest 2′ D) E30″ for 8′ 1) 8 stoh @30/20 2) 12 DL @30/20 E) 5 sets  10″ hollow…

Csütörtök  WU:  3 Rounds of:  10/10 KB snatch @ medium weight 20 Opposite Arm/Leg V-ups 15 Empty BB Thruster A. In 10 minutes:  RX: Cluster + Thruster + Push press Daily max! OPEN: Build up to moderate weight in 7 sets of:  1 Cluster + 2 Thruster + 3 Push press B. In 10 minutes:…

  A)gymn + 3 rnft: – 3 walk outs – 6 shoulder taps + 6 hip taps + 6 ankle taps – 9 x 1 bb good mornings + 1 btn push jerk B) E2′ for 12′ – 6 sets , climbing 6 tng push jerk C) EMOM 8′  1 front squat , climbing D)…