Gymn. +
A. Amrap 6′
30 Skater jumps
15 V- ups
10 Kneeling squat jumps
10 Get up Jhonnie
B. Find your 3RM push Jerk in 10-12′
C. 6×6 high jumps over the pipe
(work in pairs or trios and try to go over 100 cm)
D. EMOM 10′
Odd: 20-18-16-14-12 empty bar thrusters
Even for men: 20-18-16-14-12 cals row
Even for women: 14-12-10-8-6 cals row
A. Gymn. + Activation 3 rounds 20/20 m side monster walk 10 scapula pull-ups 12 hamstring curls on trx/ring/fitball B. Weightlifting 6×1 /2′ rest btw sets/ 1 Power snatch + 1 Low hang power snatch + 1 hang power snatch @80 % of P. Snatch 4×7 /2′ rest btw sets/ Tempo back squat…
A) gymn + games B) amrap 10′ (moderate tempo) 230m run 10 SDHP 10 box jumps C) amrap 23′ (in pairs) – 10/10 burpees over the partner / Plank – 23m/23m wheelbarrow – 10/10 rx:partner deadlifts (open: A) push up pos. B) catch the legs of the partner and do deadlifts) – 23 synrcon sit…
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…
Wu: Gymn+SMR A:2rds light 40 mountian climber 20 bird dog 10 burpee pull up 5/5 one arm thruster light kb B:Team of 3 Amrap 35’ 100 cal row 75 hspu 50 clean 60/40 open: 40/25 400 m run together 30 stoh 60/40 open: 40/25 20 muscle up ring or bar open c2b / pull up…
Warm up 5’ amrap * 10 scapula pushup * 5 get up Johnny * 30” superman hold * 10 air squat Lifting, strength a)Strict press E90” x 3 reps, not tng, 4 rounds b)Push up btw 2 plates (hands on plates) 4x 8-12 1’ rest btw sets WOD 10’ amrap * 15/12 cal row *…
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…
