A) gymn +
3 RNFT:
– 6 inchworms
– 6 get up Johnny
– 30″ plank with alt. leg raises
B) 3 Attemps: max reps of Strict HSPU
C) 4*1 Power Snatches
@90-95% of max
If you feel it easy, go for a PR..
D) For time:
400m Run
40 burpees
E) 3 sets:
– 10 rear deltoid raises
– 30″/30″ side plank with leg raises
Warm up: 3 rounds * 2 wall climb * 8/8 opposite arm-leg raise in tiger crawl pos. * 6/6 single arm kettlebell squat clean+ jerk A)Lifting, strength Clean and jerk daily 1 rep in 15’, any style B)WOD a)For time, TC: 7’ *30 am swing@28/20 kg! (24/16 kg) * 30 strict HSPU (or 35 kipping…
Wu: Smr + gymn + shoulder & hip mobility A:2 rds 20 m one leg walking romanian kb dl 20 lateral box step overs 40 mountain climbers 40 jumping jack B: For time “Apatokbucsuziktoletek” 1000m run 100 du 50 burpee box jump overs 60/50cm 40 Am swing 24/16 open 20/12 30 jumping squat 20 hrpu…
A. Warm-up: Gymn + 3 sets of: 5 Inchworm 10/10 Upright row @ KB 10/10 Half kneeling strict press 10 Ring row 15 Air squats B. Strict press – from rack 4×6 reps @ same weight *Try to heavier than last week C. “Karen” For time: 150 Wall ball @ 9/6kg *Target time:…
A) Warm up 9’ EMOM Min 1- 50-60 SU Min 2- 15” L-sit hold on bar + 15” hollow hold Min 3- 20-25” HS hold (freee or by wall) B)Lifting, strength a)Back squat 4×3,same w.@~ 85-90% of 1 RM+ 1x AMRAP set b) HSPU 6’ EMOM 6-10 reps C)Aerob capacity 🙂 Run 15’ outside (when…
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…
A) Gymn + 4 RNFT: – 3 get up Johnie – 6 alt T2B – 6 clappin’ push ups – 9 RKC swings @easy B) EMOM 30′ – 5 sets 1) 10 alt pistols 2) 15/11 cal ski 3) 15 KBS @28/20 4) 10 alt pistols 5) 15/11 cal Assbike 6) 7 T2B + 21…
