Wu: Gymn + wrist & thoracic mobility
A: 3 rds
10 scapula pull up
10 shoulder taps in handstand hold
20 jumping jack
20 alt jumping lunges
B: open: kipping and butterfly pull up practice
rx: bar komplex: 1 strict pull up + 1 butterfly pu + 1 c2b + 1 bar mu + 1 t2b x 5set
C: Emom 21’
– 12/15/18 cal row
– 8/10 strict hspu open kipping
– 50 du
D: 2 rds
1 min max reps abmat sit up
1 min max back extension
1 min rest
A. Warm-up: Gymn + 3 sets of: 100 Single-unders 10 Ring row 10 Tuck jump 10 Joga push-ups B. Strict press – from rack 5×4 reps @ same weight *Try to heavier than last week C. For time: TC: 3’ 75 Double-unders 25 Wall ball @ 9/6kg Rest 2’ For time:…
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…
A. Gymn. + Activation 3 rounds 20/20 m side monster walk 10 scapula pull-ups 12 hamstring curls on trx/ring/fitball B. Weightlifting 6×1 /2′ rest btw sets/ 1 Power snatch + 1 Low hang power snatch + 1 hang power snatch @80 % of P. Snatch 4×7 /2′ rest btw sets/ Tempo back squat…
Warm up 3 rounds * 6/6 hang KB clean/ light/ * 15 down up * 10 banded good morning * 15” hollow hold Lifting, strength a)E90” x 5 sets same weight 3 deadlift+ 3 hang power clean+ 3 FSQ unbroken tng b) Grace 30 GTOH for time@42.5/55 kg; TC: 6’ WOD For time: 27-21-15-9 reps…
Wu: SMR , hip&shoulder Mobility A: 3rds 40 m high knee run 20 alt one leg hip thrust 10 down up 5 “W” TRX or ring row (2 sec hold up) B: Emom 7’ – 1 power + 1 squat snatch (climbing heavy) – 6-8 c2b, open:kipping, butterfly pull up C:BSQ: 1×2 85% 1×1 90…
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.3 C) 4×4 Back squat @85% D) 4 sets: 30 legs over the parallettes 50m slam ball/sand bag carry (only bear hug) E) 50 deltoid raises @2×5/2,5 plate
