2019.12.06. Péntek

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 *…

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…

A. Warm-up: Gymn. + EMOM 16’ – 4 sets  Min1: 15m Bear crawl (2×7.5m)  Min2: 15-18 Kb. Swing @ 20/12kg Min3: 15-18 Ring or TRX row  Min4: 15-18 Jumping squat    B. Rope climb technic + practice in 5-8 min.   C. EMOM 10’  1 Rope climb (Legless) + 3/3 Single-arm KB Thruster (heavy!)   …

1)Hip & shoulder mobility, 5′ easy cardio + 10/10 Dead Bug 2)5 sets, same weight, 90″ rest btw sets 1 hang squat clean+ 1 power clean from ground + 1 FSQ 3)8′ OTM Odd: double KB front rack squat x 10 Even: 40″ superman hold 4)For time 21-15-9 reps of * pull up * deadlift@50/80 kg ~>after…

  1)5′ amrap *10 OHS facing the wall *20″ HS hold/wall *20 jumping jack *8/8 lunge steps   2)4 rounds not for time – 12 m handstand walk(20 shoulder taps in handstand by wall or in push up pos.) – 2 rope climb   3)For time – 12 back squat@40 % of your 1 RM…

Wu: Gymn + hip & thoracic mobility A: 3 rds 10 toes to squat 5 get up jhonnie 10 cat camel 5 burpee pull up 20 hip 90/90 B: E90 x 6 1 power clean + 1 squat clean + 2 front squat ( climbing heavy) C: Run track or Rowing 9 min: 1500 m…