Wu:gymn+hip mobility
A: 3 rds
20 alt leg hip thrust
10/10 half knee shoulder press
20 dead bag
B: For Time
4rds
444m row
4 c&j
1rd:60%
2rd:65%
3rd:70%
4rd:70%+
Then
4 min
1 reps climbing heavy c&j
C:Ft
12-9-6-3
Strict pull up (open ring row)
Push up
Sttb (v-ups)
Ring dip (box dip)
D: Strech
1)3 rounds – 30 jumping jack + 30 mountain climber – 15 banded row – 30″/30″ side plank 2)4 sets for quality, 90″ rest btw sets – 10 double DB bench press – 10 double KB bent over row – 30″ plank 3)3 rounds ft: – 10 hang power snatch @35 /50 kg – 15 bar…
A. 8 Cat Camel 8/8 Crab reach 8 Good morning w/ stick 8/8 Cossack squat x 3 sets B. For time: ~ 10-9-8-7 . . . 1 Dip on chair Butterfly sit-up rest 5′ ~ 1-2-3-4 . . . 10 Thruster Burpee* over the weight/tool you use for the thrusters *Lateral/Facing – you choose! C….
A) gymn + amrap 7′ (easy) – 3 atomic sit ups – 6 Halo – 9 GTOH – 12 Russian Twists B) MAX REPETITION Strict HSPU ! (max 3 attemps) C) For time : – 600m run – 30 Fsq @30/20 – 400m run – 20 Fsq @50/35 – 200m Run – 10 Fsq @70/50 …
Wu: gymn+ pvc mobility A: Amrap 5′ 50 simple under 10 alt du kb push press 8/12 kg 25 jumping jack 10 goblet squat B: Every 3 min x5 – 6 back sq – 4-6 chin strict chest to bar pull up C: for time 21 sumo dl high pull 40/30 open 30/20 50 du…
Mobility: General Activation: 4′ (4RDS-No Rest) …
A. Gymn. + 2rds.: • 20m bear walk • 40″ plank with alt leg. raises • 20m tiger walk • 25″ reverse plank B. Weekend Wod / Amrap 30′ • 100 cals row • 30 burpee over the row • 50 air squats • 30 abmat sit- ups C. Stretching 🙂
