WU + Hip Mobility + 3 sets:
1′ Jogging
10 Cossack squats
4 (single) pull-ups
A. Back Squat E2′ for 10′
5×3-4 @87,5
C.
Rx: 4x 10-16 Push- ups , legs on box
Open: 4x 8-14 Simple push-ups (kneeling or @ band)
D. AMRAP 15′
5-5-5-10-10-10-15-…
C2B / Simple Pull-up / Jumping Pull-up
Medball Sit-up
Wallball
A) gymn + amrap 6′ 6 alt. scorpions 6/6 1 legged RDL @easy KB 12 hanging knee raises 6m bear crawl B) 100 empty bar thrusters * every break: +5 reps thrusters (U can ‘rest’ only OH pos.) C) E30″ for 15′ – 10 sets 1) 1-2 rope climb asc. (rx:legless) 2) 6 ring dips…
Gymn. + SMR + A. 3 rounds: 1′ Jogging 12 Hip thrusts 30 M. Climbers B. 5 rounds for time / TC’ 15′ 9 Box step overs @db 16/12 kb 15 Deadlifts @60/45 21 Pull- ups Rest 4′ C. EMOM 9′ 1′ 25 Abmat situps 2′ 35″ Saw plank 3′ 45″ Sandbag hold D. Stretching…
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…
Warm up shoulder+ hip mobility + 2 rds * 20” plank * 10 banded row * 10 alt. lunge steps * 10 alt. box step Lifting, strength a) 12’ OTM Odd: 3 BSQ@~ 80 % Even: Paralette L-sit hold x25” b) Weighted s. Pull up (Open: w/ot weight) 5×2 WOD For time Buy in: 35…
Wu: Gymn + shoulder & elbow mobility w. band A: 3 rds every 30 sec work 15 sec rest and change – parallette L-sit hold open:knee hold – skierg [avg:2:00/2:10] – bird dog – assault bike [70 rpm] {22-25 km/h} – shoulder taps on the hs hold position B: Otm 8’ 2-4 shoulder press [+5%…
Wu: Gymn + hip & wrist mobility A: 3 light rds 10 alt box step front rack w kb 12/16 10 kb thruster 20 dead bug B: E2mom x 5 1 cluster + 1 thruster + 2 front squat (climbing heavy) C: Run Track Every 5 min x3 800 m D: Acc 3 set…
