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
Wu: Gymn + shoulder & elbow mobility A: 2rds 1:15 work 15 sec rest – skierg – hand climb – 10 m run – dead bug B: OTM 8’ – 3-5 shoulder press 1 rm 60-70% – 3-6 bar or ring mu C: 5 set 2 push press + 2 push jerk + 2 split…
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…
Gymn. + A. Amrap 6′ 30 Skater jumps 15 V- ups 10 Kneeling squat jumps 10 Get up Jhonnie B. Find your 3RM push Jerk in 10-12′ C. 6×6 high jumps over the pipe (work in pairs or trios and try to go over 100 cm) D. EMOM 10′ Odd: 20-18-16-14-12 empty bar thrusters Even…
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 *…
A. Warm-up: 100 Single-unders 10/10 Single-Leg RDL @ without weight 20 Alt. Shoulder taps in push-up pos. 30-45s. Dead hang on bar x 3 rounds B. Romanian Deadlift x 8 reps @ medium/heavy weight x 5 sets C. RX: Amrap 14’ 90 Double-unders 75 Wall ball @ 9/6kg 60 T2B 45 Push-ups 30 Alt. DB…
A. Warm-up: Gymn. + 3 sets of: 10m Bear crawl 10m Monster walk 60s. Plank 20 Air squat B. Every 2’ x 5 sets Back squat x 5 reps @ 80% of 1RM C. Every 3’ x 5 sets RX: 21 Toes to bar 15 Push-ups 9 Hang power clean @ 50/30kg Open: 21 K2E…
