A) gymn +
80m bear crawl
*E30″ : 1 burpee
B) 3 Attemps : max reps butterfly pull up
C) Daily Max Power Clean in 8′
D) E20″ for 15′ – 5 sets
1) 10 DU’s
2) 1 C&J @70% of C
3) 5/3 cal Ski
4) 1 C&J
5) 10 air squats
6) 1 C&J
7) 10 V-ups
8) 1 C&J
9) rest
E) 3 sets:
– 10 ab wheel roll outs
– 1′ arch hold
A)Warm up: 5’ amrap – 6 walkout – 2 wallclimb – 8 goblet squat with 2” hold at bottom – 5/5 hip thrust, 1 KB in overhead; single arm B)Lifting, strength a)Squat snatch (Open: Power snatch) daily max in 12’ b) Power snatch 30 reps for time@ 55 % of a) C)WOD 15’ amrap –…
A)Warm up gymn+ 5′ amrap – 25 DU – 20″/20″ side plank – 12 reverse snow angel – 10 barbell snatch deadlift B)Lifting, strength a)5 sets, E 90″: 1 snatch deadlift + 1 snatch high pull + 1 power snatch, same weight b)”Randy”: 75 power snatch for time @ 25/35 kg TC: 7′ C)WOD 5…
A. Warm-up: Gymn. + Amrap 6’ 50 Jumping jack 10 Alt. Shoulder taps in push-up pos. 10 Alt. Knee taps in push-up pos. 10 R. Swing @ as powerfull as possible 10 Sit-ups B. Practice in 8-10 min. @ you can choose your weakness Handstand hold Wall climb Handstand walk (obstacle) C. For time: TC:…
Wu: Gymn + hip & wrist mobility A: 3 light rds 10 alt box step front rack w kb 12/16 10 kb thruster 20 dead bug B: E2mom x 5 1 cluster + 1 thruster + 2 front squat (climbing heavy) C: Run Track Every 5 min x3 800 m D: Acc 3 set…
Warm up gymn+ running+ “animals” A)Lifting, strength KB complex: E90” x 6 rds 2 deadlift+ 2 russian swing+ 2 clean+ 2 FSQ + 2 STOH B)WOD 16’ amrap * 400 m run * 16 hang power snatch@20/30 kg * 16 box jump * 16 pushup C)Acc. hollow rock tabata
A. Gymn. + 2 rounds: 1’/1′ side plank 40m front rack carry @ double 16/20 KB 40” superman hold B. Weightlifting 6×1 complex @80 % of power clean max /no tng!!!/ 2 P.Clean + 1 Jerk + 1 Low Hang Power Clean + 1 Jerk C. For time 15-12-9-6-3 Unbroken heavy wall balls @8/9/10/12/15…
