A) gymn +
AMRAP 6′
3 muscle snatches
3 snatch balances
6 deadbugs
6 down ups
B) squat snatches (no tng)
2*3 @75%
2*2 @80%
1*2 @87%
2*1 @95%
C) snatch pulls (NO tng!)
2*3 @110%
1*3 @ 115%
D) max kipping HSPU
then
2 sets: 70% of max reps
E) AMRAP 6′
2*10m shuttle run
8 burpees
2*10m shuttle run
16 V-ups
Warm up gymn+ running WOD a) 2 rounds of 5’ time cap: * 25 cal Row * 15 burpee box climb over @~ 120/140 cm * AMRAP rope climbs in remaining time 2’ rest btw rounds b) For time Cash in: 10 bar MU/25 pull up 5 rounds of: * 8 CTB/8 inverted row * 5 STOH @40/70…
A) gymn + AMRAP 6′ 10 scapula pull ups 10 taters @easy KB B) max strict pull up (no supinated), then 2 sets : 70% of max reps C) E30″ for 12′ – 6 sets 1) 3 power cleans 2) 7 box jumps overs 3) 3 stoh 4) 7 box jump overs @ 75 %…
SMR + Gymn + 3 sets of: 10 air squats 10 kipping swings 5 muscle snatches @empty bar A. EMOM 7′ Rx: 1 Squat Snatch @80 % of 1RM Open: 1 P. Snatch @80% / Sq.Snatch practice @easy weight B. E3′ for 18′ 15 T2B’s / V-ups 15 Box Jump overs 15 OHS’s @42,5/30 /…
A. Warm-up: Gymn + 3 sets 30/30s. KB bottom up carry @ easy 10/10 Split squats + 10 Air squats 3-5 Strict Pull-ups 30-45s. Handstand hold B. Every 90s. x 7 sets @ you choose weight! 3 Power clean + 6 Push press + 9 Back squats C. For time: TC: 9’ 21-15-9…
A. Warm-up: 10 Inchworm 10/10 Single-Leg RDL 20 Hip thrust on floor 10 V-ups 10 PVC pass throught x 3 sets B. For time: TC: 20’ 400m Run 3 Legless Rope climb 7 Squat snatch @ 80/50kg *Open: 50/30kg + Regular rope climb C. Squat Snatch @ heavy single! D. Deadlift 3×10…
A. Gym. + Scapula activation + Hip mobility + 5′ moderate tempo row/bike B. 3 sets: 5/8 false grip strict ring pull- ups 16 alt. pendlay rows @2x 16/24 C. Core strength 3-4 sets (1’ rest btw sets) 20 Double leg lifts on parallettes 20 V- ups 20 Crunches D. AMRAP 12‘ 8 Alt….
