Wu: Gymn + shoulder mobility
A: Amrap 6’
8 barbell press
8 hrpu
8 down up
8 air squat high knee jump
B: 8 min Power jerk practice
C:5 set
4 push press + 2 push jerk
rest 90’
D:3 rds
10 power clean & jerk open: 25/40 , rx: 60/40 kg
15 cal row
then
strech
1)Hip & shoulder mobility, 5′ easy cardio + 10/10 Dead Bug 2)5 sets, same weight, 90″ rest btw sets 1 hang squat clean+ 1 power clean from ground + 1 FSQ 3)8′ OTM Odd: double KB front rack squat x 10 Even: 40″ superman hold 4)For time 21-15-9 reps of * pull up * deadlift@50/80 kg ~>after…
A) gymn + AMRAP 5′ 3 walk outs 12 ankle taps in push up pos. 9 banded pull-aparts 36 jumping jacks B) max reps weighted strict pull ups, then @5/2,5kg plate 2 sets : add 1 rep to the last week’s 70% C) AMRAP 7′ 10 power cleans 5 box jump overs 10 push presses…
A. Gymn.+ AMRAP 6′ 12 air squats 12 crab & reach 6/6 shoulder presses 1/1 TGU B. Lower Body Strenght 4 sets: 8/8 single leg RDL 16 alt. pistols C. WOD: For Time: 10-9-8-7-6-5-4-3-2-1 @40/30 kg OHSquat Pull- up Ring Dip D. Acc. Work 100 side bands @empty bar
A) Gymn + AMRAP 6′ 3 walk outs 6 crab & reach 9 jumping squats 20 jumping jacks B) EMOM 9′ Split jerk singles (Work up to heavy) C) Front squat 3 * 2 @90% D) 3 UB sets of: 9-9-6-6-3-3 Butterfly pull up – T2B E) 0-5′ (TC : 3′) 30 burpee box jumps…
Warm up shoulder mob + 5′ amrap * 200 m run * 10 OHS with PVC * 20 shoulder taps in plank WOD In a 5:00 Window… Buy in: 100 Double-Under Time remaining, AMRAP: 12 Overhead Squats @barbell 4 Burpee Box Jump Overs Rest 3′ In a 5:00 Window… Buy in: 100 Double-Under Time remaining,…
1)6′ AMRAP *20 jumping jack * 30″ superman hold *10 m bear crawl *15″/15″ side plank 2)BSQ 4×3, same weight (80-85 % of 1 RM) 2′ rest btw sets 3)18′ EMOM:40″ work/20″ rest Min 1- DU/SU Min 2- Hand release push up Min 3- Box jump 4a)Wall sit hold, double KB in front rack 3x 30″…
