A. Gymn. + Warm up 3 rounds:
10 scapula pullups
12 cossack squats
10 down-ups
B. 20.5 (TC’ 20′) Complete the work as desired 🙂
Rx
40 ring muscle- ups
80 cals row
120 wallballs
Open
Bar Muscle up/ C2B/ Jumping BMU/ Jumping C2B
C. Cool down
Warm up: 2 rds *6/6 cossack squat with light KB * 20” hollow hold * 10 scapula pull up * 15” ring dip hold Lifting, gymnastics a)BSQ E90” x 5 rdsx 3 reps(~85 %) b)Ring MU 5’ EMOM, 2-5 reps (Open: EMOM 3 pull up + 3 ring dip or 5-6 Bar MU) WOD 20’…
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…
Warm up 3 rounds * 30” HS hold * 10 down up * 12 alt box step Lifting, strength E2’x5 2 push press + 1 rack jerk WOD 4 rounds for time * 15 STOH@35/50 kg * 15 deadlift * 16 alt lunge steps, no weight Acc. Strict T2B 3×10-12
A) gymn + 3 RNFT: – 6 inchworms – 6 get up Johnny – 30″ plank with alt. leg raises B) 3 Attemps: max reps of Strict HSPU C) 4*1 Power Snatches @90-95% of max If you feel it easy, go for a PR.. D) For time: 400m Run 40 burpees E) 3 sets: –…
Gymn. + A. AMRAP 8′ 15 m Bear walk 5 Muscle Snatch @empty bar 5 OHS @empty bar 15 m death march @2x db or kb B. For time TC’ 8′ 9 – 7 – 5 – 3 – 1 Power Snatch Male : @50 – 57 – 65 – 72 – 80 kg Female…
Shaolin warm-up + 3 sets: 1’30” Row 10-10 Cross body single arm deadlifts @DB 50″ Plank A. Amrap 4′ 10 Deadlifts @60/40 10 Bar facing burpees Rest 2′ Amrap 4′ 8 Deadlifts @80/55 8 Bar facing burpees Rest 2′ Amrap 4′ 6 Deadlifts @100/70 6 Bar facing burpees (Open: You choose weight and increase every…
