A) gymn + 100m bear crawl
*E30″ : 1 down up
B) 3 x 13 strict HSPU
(rx: def, open: Z-press @double KB)
C) E30″ until fail
Odd) 1 power clean, climbing
Even) 15 DU’s (open: 20″ DU practice)
Strat from 40%, add 5/2,5 kg
D/1 30 facing burpees for time TC:2′
Rest 2′
D/2 30 lateral burpees for time TC:2′
Rest 2′
D/3 30 burpees for time TC:2′
E) 100 reps alt. leg raises in plank
A. Warm-up: 10 Inchworm 10/10 Single-Leg RDL 20 Hip thrust on floor 10 V-ups 10 PVC pass throught x 3 sets B. For time: TC: 20’ 400m Run 3 Legless Rope climb 7 Squat snatch @ 80/50kg *Open: 50/30kg + Regular rope climb C. Squat Snatch @ heavy single! D. Deadlift 3×10…
A) gymn + AMRAP 6′ 3 walk outs 6 crab & reach 9 jumping squats 20 SU B) EMOM 9′ Push Jerk triples @ 70% C) Front squat 3 * 3 @ 85% D) 3 ub sets of: 15 butterfly C2B 12 butterfly pullups 9 T2B E) E30″ for 7′ 1) 30 DU’s 2) 10…
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.1 C) daily max back squat triple in 12 mins D) 3 sets: – 40m dual kb oh carry – 10 abmat sit ups – 40m dual kb front rack…
Wu: Gymn+ shoulder and ankle mobility A: Amrap 6’ 10 snow angel 8/8 kettlebell halo deep squat position 3 muscle snatch 20/30 kg 2 hang squat snatch 1 snatch balance B: E2mom x5 40 du / 60 simple 2 hang squat snatch climbing heavy C: 3×12 BSQ 1 RM 67,5% 90 sec rest btw set…
A) gymn + 3 rnft: 7 tempo air squats (3-2-x-1) 7 hindu push ups 7 hip thrusts 7 ring rows B) For time: 10-9-8-7-6-5-4-3-2-1 HSPU (rx:strict) 1-2-3-4-5-6-7-8-9-10 Pull-ups (rx:strict) C) Back Squat 4×2 @90% D) Amrap 3′ 3 burpees 5 V-ups E) 3 x 20m/20m dual KB Carry R:farmer L:Front rack, then change
A. Gymn. + Santa Claus Warm-up B. Daily MAX Deadlift Let’s see your MAX ! C. WOD: 5 RFT. 10 Power Cleans @60/45 10m Walking lunges @db heavy DB / farmer hold 15 Kipping HSPU’s D. Cool Down
