Warm up
gymn+ running
WOD
a) 2 rounds of 5’ time cap:
* 25 cal Row
* 15 burpee box climb over @~ 120/140 cm
* AMRAP rope climbs in remaining time
2’ rest btw rounds
b) For time
Cash in: 10 bar MU/25 pull up
5 rounds of:
* 8 CTB/8 inverted row
* 5 STOH @40/70 kg (heavy!!!)
* 20 cal row
5’ rest, then
Cash in: 60 m handstand walk/ 30 HSPU
6 rounds of:
* 8 pushup
* 10 T2B
* 10 box jump over
Warm up: banded shoulder mobility + 4’ AMRAP *12 down up * 6 T-push up * 6 TRX row * 12 TRX mountain climber Lifting, strength Bench press 4×2,same weight 2’ rest btw sets WOD a) Jackie: for time, TC: 12’ 1000 m row 50 thruster@20/15 kg BB 30 pull up/30 TRx row b)5 round…
A. Warm-up: Gymn. + In pairs: 250m Row *partner plank hold x 4 rounds (2/2) B. Dumbbell Snatch practice + 1RM / arm C. For time: 100 Alt. DB snatch 100 Abmat Sit-ups 100 Down-ups 100 Goblet squat @ DB D. “Accessory” 15/15 KB Side bend 30 Russian Twist @ Plate or…
A) gymn + 10 meters of: – bear crawl – dwarf walk – tiger walk – inchworm – dwarf walk (backward) B) EMOM 30′ – 6 sets 1) 14 pistols 2) 14 alt. DB hang clean & stoh 3) 14/10 cal assault bike 4) 14 T2B 5) 14/10 cal ski C) Acc.: 3*15/15 face pulls …
A. Warm-up: 50 Jumping jack 10 Ring Row 20m Walking lunge 10 Hollow rock x 3 sets B. Practice in 5-8 min. (You can choose one) Ring or Bar MU C. Running clock 0:00-10:00 5 Rounds for time: 3 Ring MU / 4 Bar MU 10m Walking lunges w. Double Kb in front…
A)Warm up: 2 rounds * 6 OHS facing the wall * 6 goblet squat with 2” pause * 12 dead bug * 200 m run B)Lifting, strength a)OHS daily 3 rep in 8’ b)Back squat 3×2, same w.@~90-92.5 % of 1 RM 2-3’ rest btw sets C)WOD: 25’ AMRAP – 20 alt. DB/KB snatch@12-20 kg…
A) gymn + AMRAP 6′ 6 crab & reach 6 cossack squats 6 hindu push ups 6 ring rows B) EMOM 10′ – 5 sets 1) 16 pistols 2) 15/12 cal Ski Rest 5′ EMOM 10′ – 5 sets 1) 14 pistols 2) 15/12 cal Row Rest 5′ EMOM 10′ – 5 sets 1) 12…
