A) gymn +
3x
1′ bb warm up
8 burpees
20″/20″ side plank
B) 4*2
Power snatches @85%
C) 4x max reps of parallette def. kipping HSPU
(Def.: 15/10cm)
D) E2′ until fail
– 200m Run
– 7 thrusters
@30/20 , 40/25 , 50/30 , 60/35 , 70/40…
E) 3*10/10 windmill
Warm up: SMR + 3 sets * 5 get uop johnny * 25” reverse plank hold * 12 hip thrust * 12 lunge steps, alternating Lifting, strength a)Deadlift E2’ x 5 5 reps tng, same weight b)Double KB push press, not tng! , heavy as can 6’ EMOM x 6-8 reps WOD 10’ AMRAP *20…
A. Gym. + Scapula activation B. 3 sets: 5 strict pullups 10 chest supported row @ medium DB C. Core strenght 3-4 sets (1’ rest btw sets) 10” L- hang hold 10 GHDSU’s / 10 weighted abmat situps 30” plank (hands on fitball) D. For time: 10-9-8-7-6-5-4-3-2-1 SDHP RX: @50/35 OPEN: 42,5/27,5…
Wu: Gymn + hip & thoracic mobility A: 3 rds 10 toes to squat 5 get up jhonnie 10 cat camel 5 burpee pull up 20 hip 90/90 B: E90 x 6 1 power clean + 1 squat clean + 2 front squat ( climbing heavy) C: Run track or Rowing 9 min: 1500 m…
A. Warm-up: 60s. Shuttle Run 10 Alt. Toe touch in push-up pos. 15 PVC OHS 1/1 TGU @ easy KB x 3 sets B. “KB Complex” 1 TGU to the top pos. + 3 KB snatch + 3 KB 1-arm OHS + TGU back to the floor x 3-3 reps / arm *climbing weight C….
A) Warm up 4′ amrap: 40 SU, 25″ plank, 10 KB deadlift B)Lifting, strength 3 rds * 10/10 half kneeling KB press (opposite arm-leg) * 1/1 TGU * 15/10 push up 90″ rest btw sets C) WOD: For time 50-40-30-20-10 reps of: * abmat sit up * DU / 2x SU D) Acc: 3 rnft…
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…
