2019.12.07. 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…

Warm up 2 rds * 30” reverse plank hold * 5 get up Johnny * 10 air squat with 2” pause at bottom * 200 m run Lifting, strength Back squat 4×3, same w. 2’ rest btw sets WOD 21-15-9 *thruster @25/40 kg * abmat sit up * heavy russian swing Cardio 10 min running…

A. Gymn. +  Barbell warm up: 3 rounds: 5 deadlifts+ 5 clean pulls+ 5 high pulls+ 5 hang p. clean+ 5 fr. squats+ 5 push presses+ 1′ Plank B. Clean & Jerk (no tng) 3×3 @80 of 1RM 3×2 @85 2×1 @90 C. For time 10 rounds TC’ 10′ 30 DU / 90 Single under 3…

A. WU. + Gymn. + 4 rounds: 1′ Jogging 10 Am. swings @easy kb 30″ Plank 30″ Back plank B. Find your 10 RM tng deadlift in 10′ C. Amrap 10′ 1 TG ‘up’ / left arm 7,5 m OH Walking lunges 1 TG ‘down’ 1 TG ‘up’ / right 7,5 m OH Walking lunges…

1)Warm up: 6′ amrap – 12 cal easy row – 30″ handstand hold – 8/8 single leg hip thrust – 8/8 dead bug 2)Push press 5×2 same weight   90″ rest 3)Front squat  E2′, 4 rounds, 3 reps 4)15′ amrap – 10 thruster @35 kg/50 kg – 5 shuttle run 10 m back and forth  

A) gymn + AMRAP 6′ 6 crab & reach 6 cossack squats 6 hindu push ups 6 ring rows B) EMOM 10′ – 5 sets 1) 16 pistols 2) 15/12 cal Ski Rest 5′ EMOM 10′ – 5 sets 1) 14 pistols 2) 15/12 cal Row Rest 5′ EMOM 10′ – 5 sets 1) 12…