A) gymn +
AMRAP 6′
3 walk outs
6 crab & reach
9 jumping squats
20 SU
B) EMOM 9′
Push Jerk triples @ 70%
C) Front squat
3 * 3 @ 85%
D) 3 ub sets of:
15 butterfly C2B
12 butterfly pullups
9 T2B
E) E30″ for 7′
1) 30 DU’s
2) 10 dbl KB thrusters
F) 3 sets:
– 15 Y pull down in hollow pos.
– 15 banded pull aparts
A. Warm-up: Gymn. + 3 sets of: 10 Down-ups 10/10 Upright row @ easy KB 10/10 Suitcase Deadlift @ easy KB 10 PVC pass throught 10 PVC OHS B. Barbell warm-up for Snatch Then.. Pause squat snatch @ daily max in 10 mins. *3s. pause at the bottom pos. Open: Power snatch (technic) C. 3…
A. Warm-up: Gym. + Amrap 6’ 25 Double-unders / 50 Simple 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Practice in 5-8 min. (You can choose) Strict Ring MU Or Double-unders C. In 10 minutes: RX: 5 Rounds of: 35 Double-unders 15 Power snatch @ 35/20kg BB In the remaining…
1)Warm up: 6′ amrap – 12 cal easy row – 30″ handstand hold – 8/8 single leg hip thrust – 8/8 dead bug 2)Push press 5×2 same weight 90″ rest 3)Front squat E2′, 4 rounds, 3 reps 4)15′ amrap – 10 thruster @35 kg/50 kg – 5 shuttle run 10 m back and forth
A. Warm up with Games B. Partner Wod / For Time 180 Human Carry / change at 30 m 100 Wallballs / change at 10 reps 1500 m Row / ..300 m 75 Burpees / syncron 800 m Run / together 100 Am. Swings / ..10 reps
Warm up 5′ amrap 200 m run 6/6 KB clean@ medium 20″/20″ side plank hold Lifting, strength Power Clean daily max in 8′ + E2′ x 3 rounds : 2 power clean@ 90 % of daily max WOD 21-15-9-10-11 reps of * deadlift 50/80 kg box jump overs wallball Acc. KB side bend 3x 10/10…
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…
