Mobility: Full Body (Ankles,Hips,Shoulders,Thoracic Spine)
Activation: 2 RDS
– 20 Dead Bugs
– 10 Push-ups
– 10 BB (Empty) Clean Pulls
– 40″ Mountain Climbers
A. Sorry guys 
„Power Elizabeth”
21-15-9
Power Cleans @61/42.5
Ring Dips
B. 2 RFQ:
-10 Glute Bridges
-16 (8/S) Single Leg DB/KB RDLs
-10 Supermans (or GHD)
-16 (8/S) Reverse DB/KB Lunges
ELIZABETH IS A BENCHMARK WOD – NO EXCUSES! NOTE YOUR TIME!
ELIZABETH: RX/OPEN: SAME @61/42.5! / BEGINNER @30/15 AND PUSH-UP
A) gymn + amrap 6′ – 6 alt. scorpions – 6 cat camel – 6 crab & reach – 6 alt V-ups B) E2’30” for 12’30” 1 Clean Deadlift + 1 Low Hang Clean high Pull + 1 Squat Clean + 1 Push Jerk (3″ pause at receiving position) @85% of 1RM C) EMOM 6′…
A) gymn + 2 sets of: – 10 scap pull ups – 10 deadbugs – 1′ row B) EMOM 15′ 1) 5 weighted strict pull ups 2) 10 bent over bb rows 3) 10 def. ring rows C) 3 RFT: 20/16 cal row 15/15m OHWL @24/16 KB 70 DUBS
Wu: Gymn + pvc mob A: 2 rds 2 min frog position 20 plank to push up 5 hindu push up 20 dead bug B:10 min Power snatch&ohs technik practice C: E2mom x10 10 invertalt ring row 10 push up (rx push up jump to plates 5/10/15/20 kg) D:3 rds 30 m kb carry left arm front rack 30 good…
1)3 sets – 15 pulldown in superman – 10 sit up to reverse bridge – 20”/20” single leg hip thrust hold 2)18’ amrap – 8/8 Hop over lunges – 8 Wall climb – 16 power clean/ 2x ásványvíz – 16 down up 3)3 sets, not for time – Cross body crunch x 10/10 – alt….
A. 3 Sets 10 (5/5) Downward Alt. Toe Touches 10 Scapula Push Ups 12 Alternating Lunge Steps 8 Down Ups B. 6 Sets of: 3 Minute Work / 1 Minute Rest 10 Devil Press 20 Kumping Jacks AMRAP – Air Squats in remaining time *Score: Total number of Air Squats completed during the 6 sets….
A) gymn + 100m bear walk *E30″ (inc. 0:00) : 1 down-up B) EMOM 8′ : 15″ max rep strict HSPU (Rx: medball btw legs) C) E2’30” for 12’30” 1 Snatch Pull + 1 High Hang Squat Snatch (drop!) + 1 Squat Snatch + 1 OHS @80% D) AMRAP 7′ – 7 Box Jump @75/60 –…
