2019.12.02. Hétfő

Warm up: banded shoulder mobility + 4’ AMRAP *12 down up * 6 T-push up * 6 TRX row * 12 TRX mountain climber Lifting, strength Bench press 4×2,same weight 2’ rest btw sets WOD a) Jackie: for time, TC: 12’ 1000 m row 50 thruster@20/15 kg BB 30 pull up/30 TRx row b)5 round…

A. Warm-up:  Gymn. + Amrap 12:00 60s. Shuttle Run 10/10 Single-arm Russian swing  12 Burpee 30/30s. Side plank   B. 5 Rounds, Not for time:  3 Front squat @ heavy!  5 Strict HSPU    *Open: 7 kipping HSPU / 9 Push-ups    C. 10 Rounds for time: 10 Alt. DB snatch @ heavy!  10 Box…

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 + amrap 5′ – 5 Down ups – 5 ‘get up Johnie’ – 10m carb walk B) 3×11 UB strict pull ups C) E30″ for 9′ – 18 sets 1 power snatch @75-80% of 1rm D) Amrap 16′ Buy in: 60 WB 4,8,12… reps – DL @90/60 – facing burpee – t2b –…

SMR + WU with Barbell + A. AMRAP 6′: 1′ skierg 10 Low hang power clean @empty bar 10 Air squats 30 Mountain climbers B. Every 45 secs for 9 minutes Clean & Jerk @75/80% of 1RM C. Clean High Pull 3×3 @100-105% D. 10 RFT 1 Bear complex Rx: 70/40kg, OPEN: 50/30kg 20 DU’s…

A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’  12m Duck walk  12 Cossack squats  12 HR push-ups  12 Band pull-apart    B. Squat clean + Front squat + Jerk @ go to heavy!    C. For time: 25-20-15-10-5 Push Jerk @ 42.5/30kg  *10 Front Squats after each set  Tc: 9’    D. Accessory: 25…