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
10 biceps barbell curls
15 abs whell
20 triceps pull down
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:…
Wu:Gymn + thoracic & shoulder mobility A:3 rds 5/5split squat bb thruster 5/5 cossuack squat w easy kb 10/10alt. Deadlift high pull+ press easy dumbell 20 band hip thrust B:Otm 10’ – 5 bench press (+2,5 ; 5%) – 16 alt pistol C:For time 15-12-9-6-3 Thruster 6-9-12-15-18 Cal row Rx: 40/20 – 50/30 – 60/40 –…
A. Warm-up: Gymn + 3 Rounds of: 10m Monster walk (5-5m) 5 Inchworm 15 Air squat 15 GTOH with plate 5/10/15kg B. Every 4’ x 4 Rounds 75 Double-unders 15 Burpee Box jump-overs @ 60/50cm 8 Thruster @ 60/35kg C. Tempo Ring Push-up x 6-8 reps x 4 sets *[22X1] D. Side…
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 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 %…
Warm up Lifting, gymnastics a)Deficit HSPU (w/abmat and plates) 1 rep max Rx: strict, Open: kipping /or practice b)Power snatch For time 10 reps@ 60 % of 1 rm 8 reps@ 70 % 6 reps@ 80 % 4 reps@ 85 % 2 reps@ 90 % WOD 5 rounds for time: * 400 m run *…
