A. Gymn. + 3 rounds:
12 Cossack squats
20″ HS hold
20″ Hollow hold
B. EMOM 6′
RX: 30″ max meters HSW
Open: 30″ max rep shoulder taps in HS pos.
C. EMOM 15‘ @60% 1 RM shoulder to overhead
1 Cluster
2 Front Squats
1 Shoulder to overhead
D. Cooldown
A) gymn + 100m spider walk *e30″ : 2 alt. Vups B) daily max in 7′ 1/1 bottom up KB TGU C) 5 sets: – 6 heavy bench press – 10/8 cal row – 12 medball squat cleans @15/9 – 1′ rest btw D) 50 KBS for time @24/16 *every break: + 5 KBS E)…
A. Warm up with Games B. Partner Wod / For Time 180 Human Carry / change at 30 m 100 Wallballs / change at 10 reps 1500 m Row / ..300 m 75 Burpees / syncron 800 m Run / together 100 Am. Swings / ..10 reps
A) gymn + 3 rnft – 2 ‘get up johnie’ – 4 walk outs – 60 SU – 8 cossack squats B) with a running clock.. 0-5′ daily max shoulder press from the ground 5′-12′ daily max double power clean (drop the bar btw) 12′-21′ Amrap 9′ 30 T2B 90 DU’s 1 squat clean @80%…
A. Warm up together RX/OPEN B. 20.4 TC: 20′ 30 Box jumps 15 Clean&Jerks @43/30 30 Box jumps 15 Clean&Jerks @61/39 30 Box jumps 10 Clean&Jerks @84/52 30 Pistols 10 Clean&Jerks @102/66 30 Pistols 5 Clean&Jerks @125/79 30 Pistols 5 Clean&Jerks @143/93 BASIC/BEGINNER AMRAP 20′ 30 alt. reverse lunges 15 KB clean&jerk /…
A. Warm-up: Gym. + Amrap 6’ 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Power snatch + 2 Snatch balance @ heavy single! C. Deadlift 3×5 reps @ 70% of 1RM D. Fort time: (Tc: 8’) 30 OHS @ 40/25kg 30 Cal Row 30 HSPU Rest…
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…
