A) gymn +
AMRAP 6′
6 cossack squats
1/1 TGU
B) EMOM 8′
Odd) 30″ max reps alt. Pistol
Even) 17 KBS @28/20
Rest 2′
EMOM 8′
Odd) 30″ max cal Assbike
Even) 17 GHDSU
Rest 2′
EMOM 8′
Odd) 30″ max reps alt. Pistols
Even) 17 burpees
Rest 2′
EMOM 8′
Odd) 30″ max cal Ski
Even) 17 thrusters 30/20
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 %…
A) gymn + 8×45″ row @16/18/20/22/24/26/28/30 s/m B) 1/1 rep max TGU in 8 mins (rx: with barbell) C) Front Squat 13-11-7-5-3-2 reps, climbing from 60% of 1rm D) 1’40” max out / 20″ rest x 1 round 1) Ski for distance 2) alt. DB hang clean & stoh 3) Bike for distance 4) OH…
Wu: SMR, Gymn A: “Annie” 50-40-30-20-10 Du Abmat sit up 3’ rest then “Bert” 50 burpee 400 m run 100 push up 400m run 150 walking lunges 400m run 200 air squat 400 m run 150 walking lunges 400 m run 100 push up 400 m run 50 burpee then full streching
Warm up: 3 rounds * 2 wall climb * 8/8 opposite arm-leg raise in tiger crawl pos. * 6 deadlift * 6 goblet squat Lifting, strength a)Squat clean+ push jerk Every 90”x 1 repx 5 rds b)Deadlift 3×3, same w. WOD 21-15-9-6-3 reps of * power clean@35/50 kg * bar facing burpee
Warm up 3 rounds * 15″/15″ single arm push up hold * 6-8 push up * 12 hip thrust * 6 push press/empty BB Lifting, strength a)Weighted strict pull up 4×3 b)Push press 4×2, same w. 90″ rest btw sets WOD 5 rounds for time * 10 kipping HSPU * 1′ row * 2 ropeclimb…
A) gymn + amrap 5′ 10m bear crawl 5m walking lunges 5m inchworm 30m run B) barbell warm up… daily max in 10 mins : 3 deadlifts + 2 hang squat cleans + 1 stoh C) E30″ for 6′ 1 clean & stoh @80-85 % of B D) Amrap 4′ 4 pull-ups 4 burpees 4…
