A. Gymn.+ Scapula activation + Hip mobility + 5′ moderate tempo row
B. 3 sets
• 5/8 false grip strict ring pull- ups
• 16 alt. pendlay rows @2×16/24
C. Core Strenght
☆ 3 sets:
• 20 double leg lifts on parallettes
• 20 v- ups
• 20 crunches
D. AMRAP 12′
• 30 DU’s
• 12 C2B’s
• 8 Pistols
A) gymn + fish game on the rower B) Work in Duos : 40 RFT (together, U go, I go) : * 1 Squat Clean @80-60/55-25 – 3 DL @80-60/55-25 * 1 Rope Climb ascent – 3 Ring Dips * 6 Reverse Lunges
A: 3 rds 15″ Jumping Jack, Mountain climber, High knees, Alternating shoulder taps B: 3 rds 14 Tempo squat jump 10 Tempo diamond push up 14 Tempo Cossack Squat 10 Tiger position Bird Dog C: 5 rds Tabata 20:10 Jumping lunges Single Arm hang squat clean w. ásványvíz (L) Plank jack Single Arm hang squat…
Warm up:Gymn A: accumulate 8 mins plank Every break: chair inverted row 1 break :20 chair inverted row 2 break : 40 chair inverted row 3 break : 60 inverted row B: Emom 30’ Odd : 20sec/20 sec stick chop Even: 30-28-26-24-22-20-18-16-14-12-10-8-6-4-2 Object ground to overhead C: Unbroken 60 bird dog 2 sec pause bottom
A. Gymnastics / SMR B. Warm-up: 3 sets of: 3 Deadlift + 3 clean pull + 3 muscle clean + 3 hang power clean @ empty BB 20″ HS hold 8 abmat sit-up (no weight!) 8 alternating box step-up ( no weight!) C. WOD For time: 5 rounds: – 5 Hang power clean @…
A. Gymn. + Amrap 6′ • 12 air squats • 12 crab&reach • 6/6 shoulder presses • 1/1 TGU B. Lower Body Strenght ☆ 4 sets • 8/8 single leg RDL • 16 alt. Pistols C. For Time ☆ 10-9-8-7-6-5-4-3-2-1 /@30/40 kg • OHS • Pull- ups • Push- ups D. Acc. Work • 100…
A. Warm-up: Gymn + 3 sets of: 15m Bear Walk 10 V-ups 10/10 Half kneeling strict press @ KB or DB 30s. Wall Sit hold B. Barbell Strict press (from ground) 4×8 reps @ same weight *Try to heavier than last week! C. EMOM 20’ Odd: 15 Wall ball @ 9/6kg Even: 3…
