Gymn. + A. AMRAP 8′
15 m Bear walk
5 Muscle Snatch @empty bar
5 OHS @empty bar
15 m death march @2x db or kb
B. For time TC’ 8′
9 – 7 – 5 – 3 – 1 Power Snatch
Male : @50 – 57 – 65 – 72 – 80 kg
Female : @25 – 30 – 35 – 40 – 45 kg
C. EMOM 28′
1. 12 High box jumps
2. 12 HSPU’s
3. 45″ Wallsit
4. 10/10 KB push presses @12/20
D. Stretching
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…
A. Warm-up: 50 Jumping jack 10 Ring Row 20m Walking lunge 10 Hollow rock x 3 sets B. Practice in 5-8 min. (You can choose one) Ring or Bar MU C. Running clock 0:00-10:00 5 Rounds for time: 3 Ring MU / 4 Bar MU 10m Walking lunges w. Double Kb in front…
Warm up: 3 rds *15 snow angel * 10/10 m front rack KB carry *15 down up B)Lifting, strength a) Strict press E90” for 7’30” (5 rds) *3 reps, not tng, from ground b)KB clean, every 30” for 9’ (6 rds) I. 5 reps- left arm II. 5 reps- right III. 10 hollow rock …
A) gymn + 3 rnft – 2 ‘get up johnie’ – 4 walk outs – 60 SU – 8 cossack squats B) with a running clock.. 0-5′ daily max shoulder press from the ground 5′-12′ daily max double power clean (drop the bar btw) 12′-21′ Amrap 9′ 30 T2B 90 DU’s 1 squat clean @80%…
1)5′ amrap *10 OHS facing the wall *20″ HS hold/wall *20 jumping jack *8/8 lunge steps 2)4 rounds not for time – 12 m handstand walk(20 shoulder taps in handstand by wall or in push up pos.) – 2 rope climb 3)For time – 12 back squat@40 % of your 1 RM…
A) Warm up: 3 sets of * 3 inchworm * 12 dead bug * 10 PVC OHS facing the wall * 8/8 OH light KB lunge steps B)Lifting, strength a)Power snatch daily 1 rep in 10′ b) Power snatch 5′ EMOM, 2 reps C) Gymnastics Rope climb 3′ AMRAP (Open: practice) D)WOD 13′ AMRAP *…
