A) gymn + 80m spider walk
*e30″: 3 sit ups
B) barbell warm up,then..
EMOM 12′
1 OHS, climbing from 50% of 1rm
C) 5 sets of:
7/7 DB push press
7 strict pull ups (rx:weighted)
D) In 8 mins:
30 WB
20 Box Jumps @60/50
30 T2B
20 Box Jumps Overs
Max Slam Ball OTS / alt. DB Snatch
in the remaining time.
(U choose)
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…
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…
A. Gymn.+ 2 rounds: 16 alt. see-saw KB presses 8/8 windmill @kb 15 air squats Then, Barbell warm-up together B. Weightlifting, Let’s see your MAX ! Power Clean & Jerk C. For Time „Grace” 30 Clean&Jerk @ 61/43 D. Acc. Work: 4 sets 20m double kb overhead carry 20m dwarf walk 60m…
Warm up: 3 rounds * 2 wall climb * 8/8 opposite arm-leg raise in tiger crawl pos. * 6/6 single arm kettlebell squat clean+ jerk A)Lifting, strength Clean and jerk daily 1 rep in 15’, any style B)WOD a)For time, TC: 7’ *30 am swing@28/20 kg! (24/16 kg) * 30 strict HSPU (or 35 kipping…
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 + 2 rounds 10m bear crawl 10m dwaf walk 10m tiger walk B) Paused split jerk (3″ in dip and receiving position too) Work up to heavy double in 7′ C) Front squat 3*4 @ 80% D) Max reps of butterfly C2B (Open: pull-up) E) E30″ for 8′ 1) 10 WB 2) 8…
