2019.01.15 Kedd

A) gymn + 3 RNFT: – 6 inchworms – 6 get up Johnny – 30″ plank with alt. leg raises B) 3 Attemps: max reps of Strict HSPU C) 4*1 Power Snatches @90-95% of max If you feel it easy, go for a PR.. D) For time: 400m Run 40 burpees E) 3 sets: –…

Warm up: 2 rds * 20 bird dog * 20″ plank hold * 10 air squat * 20 down up Lifting, strength a) Front squat 1 rep EMOM (start from 50%) +5 kg until failure b) Deadlift 2 rep EMOM, same w., 8 sets WOD 12′ amrap * 2 bar MU/6 C2B/ 10 pull up…

Gymn. + A. 3 rounds: 14 cossack squats 20″ high knees 20″ butt kickers 20 shoulder taps in plank pos. B. AMRAP 6′ Partner A: row for distance Partner B: 20 Du’s – 15 alt. DB! Snatches – 10 Jumping lunges @DB (goblet hold) (change after every full round) Rest 2′ AMRAP 5′ Partner A:…

Warm up @ ‘PVC Pipe’ + A. AMRAP 8′ 15 m Bear walk 15 m Walking lunges 15 m Tiger walk 15 m Broad jump B. 5×3 Drop Snatch (climbing) / Practice Rest 1′-1’30” btw sets C. E1’30” for 6′ OHS 4×2 RX: @85-90% of 1RM Open: you choose the weight D. AMRAP 7′ (SB…

A) gymn + AMRAP 6′ 10 scapula pull ups 10 taters @easy KB B) max strict pull up (no supinated), then 2 sets : 70% of max reps C) E30″ for 12′ – 6 sets 1) 3 power cleans 2) 7 box jumps overs 3) 3 stoh  4) 7 box jump overs @ 75 %…

A. Warm-up:  50 Jumping jack  5 Inchworm  10 Banded good morning  10 Box steps @ 60/50cm 30s. HS hold  30s. Plank x 3 rounds    B. Tng Broad jump @ 2RM!    C. 6 Rounds for time:  50 Double-unders  5 Strict HSPU / 7 Kipping HSPU 1 Legless Rope climb / 1 Regular rope climb…