SMR + WU with Barbell + A. AMRAP 6′:
1′ skierg
10 Low hang power clean @empty bar
10 Air squats
30 Mountain climbers
B. Every 45 secs for 9 minutes Clean & Jerk @75/80% of 1RM
C. Clean High Pull
3×3 @100-105%
D. 10 RFT
1 Bear complex Rx: 70/40kg, OPEN: 50/30kg
20 DU’s
TC: 15′
A. 10-15 min. Warm-up games B. “Strongbody Seven” – Partner workout (i go, you go) 14 Rounds of: (7-7) 7 Deadlift @ you can choose weight 7 Toes to bar 7 Am. Swing @ 20/12kg 7 Burpee 7 Pull-up 7 Goblet squat @ 20/12kg 7 Push-up C. Stretching
Wu: Smr + gymn + shoulder & hip mobility A:2 rds 20 m one leg walking romanian kb dl 20 lateral box step overs 40 mountain climbers 40 jumping jack B: For time “Apatokbucsuziktoletek” 1000m run 100 du 50 burpee box jump overs 60/50cm 40 Am swing 24/16 open 20/12 30 jumping squat 20 hrpu…
Wu:Gymn + thoracic & shoulder mobility A:3 rds 5/5split squat bb thruster 5/5 cossuack squat w easy kb 10/10alt. Deadlift high pull+ press easy dumbell 20 band hip thrust B:Otm 10’ – 5 bench press (+2,5 ; 5%) – 16 alt pistol C:For time 15-12-9-6-3 Thruster 6-9-12-15-18 Cal row Rx: 40/20 – 50/30 – 60/40 –…
Wu: Gymn+ shoulder mobility A: 8min Split Jerk practice B:5 set Work up to heavy 5 push press + split jerk C: Amrap 4’ 2-4-6-8-10.. etc – alt. dead dumbell or kettlebell snatch – target burpee 1 min rest Amrap 4’ 2-4-6-8-10..etc -alt dumbell or kettlebell hang C&J -alt one leg burpee 1min rest Amrap…
Warm up 3 rounds * 30” HS hold * 10 down up * 12 alt box step Lifting, strength E2’x5 2 push press + 1 rack jerk WOD 4 rounds for time * 15 STOH@35/50 kg * 15 deadlift * 16 alt lunge steps, no weight Acc. Strict T2B 3×10-12
Wu: Gymn + shoulder & wrist mobility A: 2 rds 1min work 15 sec rest and change – skierg – lateral box step over – wall climb – bench T-spine mobilization (pvc) B: Otm 8’ – 3 shoulder press (+5% last week) – 7-8 bar muscle up open: c2b + ring dip or pull up…
