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
– 30 DU/ 2x simple under
– 10 back squat@50 %
– 50 DU
– 8 back squat@60 %
– 70 DU
-6 back squat@70 %
-90 DU
-4 back squat@80 %
-120 DU
5)Single arm bench press on bench 3×10/10 (DB or KB)
Warm up 3 rounds * 15″/15″ single arm push up hold * 6-8 push up * 12 hip thrust * 6 push press/empty BB Lifting, strength a)Weighted strict pull up 4×3 b)Push press 4×2, same w. 90″ rest btw sets WOD 5 rounds for time * 10 kipping HSPU * 1′ row * 2 ropeclimb…
Wu: Gymn + hip & shoulder mobility A: 3 rds 15 m monster walk 10 alt. scorpio 5mu sn + 5 ohs + 5 power sn + 5 squat sn B: 5 min Find your 1 RM power snatch (open:climb heavy) then 5min find your 1 RM squat snatch (open climb heavy) C:BSQ 50%3 60%3…
A. Intensive SMR in 8 minute, then 2 rounds: 2′ ski, row 30″ handstand hold 20″ dead hang 20/20 m side monster walk B. AMRAP 30’ 400 m run 1 round outdoor /5 rounds in the corridor 10 burpee box get overs 100/120 cm 5 wall walks 3 ring muscle- ups / 5 bar MU’s /…
A) gymn + AMRAP 6′ 3 muscle snatches 3 snatch balances 6 deadbugs 6 down ups B) squat snatches (no tng) 2*3 @75% 2*2 @80% 1*2 @87% 2*1 @95% C) snatch pulls (NO tng!) 2*3 @110% 1*3 @ 115% D) max kipping HSPU then 2 sets: 70% of max reps E) AMRAP 6′ 2*10m shuttle…
A) gymn + amrap 8′ – 10 reps 90/90 hip switch – 10 bird dogs – 10 dead bugs B) barbell warm up for the lifting, then.. Daily max in 8 mins : 1 power snatch + 1 low hang power snatch + 1 hang power snatch + 1 high hang squat! snatch C) 4×3…
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 /…
