2019.11.23. Szombat

A. Gymn. + 3 rounds: 16 dead bugs /waist on the ground/ 8 walkouts + 1 push- ups 12 good mornings @barbell   B. For Time  /use your 70-80% of body weight/ 21 bench presses 21 bar facing burpees 21 deadlifts 15 bench presses 15 bar facing burpees 15 deadlifts 9 bench presses 9 bar…

Gymn. + A. 3 rounds: 14 cossack squats 20″ high knees 20″ butt kickers 20 shoulder taps in plank pos. B. AMRAP 6′ Partner A: row for distance Partner B: 20 Du’s – 15 alt. DB! Snatches – 10 Jumping lunges @DB (goblet hold) (change after every full round) Rest 2′ AMRAP 5′ Partner A:…

A) gymn + 600m run + 3 air squats after every 40 steps (4 steps in – 4 steps out -> nose breathing) B) ‘Akker’ 10 RFT: 22 push ups 22m walking lunges 22 air squats 22m bear crawl 200m Run TC: 50′

Warm up gymn with PVC+ barbell warm up together + some core exercise B)Lifting, strength a)Snatch (anyhow)E2’ x 3 reps tng, climbing 5 rounds b)FSQ 3×2, same w. C)WOD: 4 rounds for time * 30 am swing@12/20 kg * 15 T2B * 10 m one arm overhead walking lunge  

A. Gym. + Scapula activation B. 3 sets: 5 strict pullups 10 chest supported  row @ medium DB  C. Core strenght 3-4 sets (1’ rest btw sets) 10” L- hang hold 10 GHDSU’s / 10 weighted abmat situps 30” plank (hands on fitball) D. For time: 10-9-8-7-6-5-4-3-2-1    SDHP       RX: @50/35  OPEN: 42,5/27,5…

A. Warm-up: Gymn +  3 sets of:  10 PVC pass through 10 Reverse Snow angel  10 V-ups  30m Double KB front rack carry @ moderate weight  B. Power snatch – heavy single or 1RM in 8-10 min.  Open: KB snatch or Power snatch practice  C. Snatch high pull x 2 reps @ 100% of B…