A. Warm-up: Gymn. + In pairs:
300m Row
*partner shuttle Run
20 Alt. Shoulder taps in plank pos. (Face to face together)
x 4 rounds (2/2)
B. “Partner wod” Tc: 25’
For time:
50-40-30-20-10 Burpee Box jump-overs @ 60/50cm (for 2 person)
15 Syncron Thruster with plate + 15 Syncron Sit-ups btw. sets
C. “Accessory”
12/12 KB Side bend
30 Russian Twist @ Plate or KB
40s. Reverse Plank hold
x 3 sets
A. Gym. + Scapula activation B. 3 sets: 5 strict pullups 10 chest supported row @ medium DB C. Core strenght 3-4 sets (1’ rest btw sets) 10” L- hang hold 10 GHDSU’s / 10 weighted abmat situps 30” plank (hands on fitball) D. For time: 10-9-8-7-6-5-4-3-2-1 SDHP RX: @50/35 OPEN: 42,5/27,5…
Warm up: 3 rounds * 2 wall climb * 8/8 opposite arm-leg raise in tiger crawl pos. * 6 deadlift * 6 goblet squat Lifting, strength a)Squat clean+ push jerk Every 90”x 1 repx 5 rds b)Deadlift 3×3, same w. WOD 21-15-9-6-3 reps of * power clean@35/50 kg * bar facing burpee
Warm up: gymn + 5 rft * 10 cal Ski or Row * 1 wall climb * 6/6 cossack squat with reach * 10” push up hold at bottom, 10” push up hold at top x 3 A) Strength, lifting a) Find 1 RM cluster from ground in 10 min b) Deadlift 3×3, same w….
Wu: Gymn+ shaolin A: 3 rds – 6/6 one leg romanian dl with kb 12/16 – 12 barbell hip thrust 25/30 kg – 10 cal row B:E2mom x 5 – 5 banded deadlift 50%( focus on speed and technik) C:For time ( squat start the floor) 20 front squat Open 30/40 Rx 40/60 20…
A. Gymn. + 2 rounds: 40”/40” side plank @leg raises 20/20 m front rack carry @ 16/20 KB 2/2 TGU’s B. Weightlifting 6×1 complex @80 % of power clean max /no tng!!!/ /1’30”- 2′ rest btw sets/ 2 P.Clean + 2 Jerk + 1 P.Clean + 1 Jerk C. WOD: AMRAP 5′ 8…
Warm up: banded shoulder mobility + 4’ AMRAP *12 down up * 6 T-push up * 6 TRX row * 12 TRX mountain climber Lifting, strength Bench press 4×2,same weight 2’ rest btw sets WOD a) Jackie: for time, TC: 12’ 1000 m row 50 thruster@20/15 kg BB 30 pull up/30 TRx row b)5 round…
