1)2 rds
– 10/10 m bottom up KB carry
– 10/10 side plank hip lift
– 15 banded row
– 10 m bear crawl
2)Bar MU or Ring MU practice in 6-8′
Too easy: strict
Too hard: kipping pull ups, butterfly,banded bar mu…
3)5 rft
– 3/5 bar MU / 8 CtB/ 12 pull ups/ 15 ring rows
– 15 box jumps
– 12 target burpee
– 350 m row
4)3 sets/ 1′ rest
– One-arm row x 10/10 with heavy KB
– active hanging x 20″
Warm up: A: 7 sets not for time 1 hand climb 2 scorpions 3 push up 6 opposite arm/ leg raises superman position B. For time 100 Devil press w. 2×1,5-2l, or dumbells EMOM(inc:0:00): 20 jumping jack C: 3 sets 30 sec max effort sit up, 30 sec 1-arm pushup hold rigth, 30 sec 1-arm…
A) gymn + 100 SU’s + E30″ (inc. 0:00) : 1 down up B) 5k Row in pairs / be fast 😉 / C) Amrap 10′ /u go, i go/ Partner A : 7 WB Partner B : 1 rope climb ascent A : 7 abmat sit-ups B : 7 KBS A : 10 walking…
1)Warm up: hip + th mobility, some animals 2)10’OTM Odd: 3-5 rope T2B Even: 12 dual KB deadlift with band 3)Front squat 5×3, same weight 2′ rest btw sets 4)2x 8′ AMRAP with 4′ rest btw rounds First AMRAP: 300 m row, 10 burpee over rower, 30″ superman hold Second AMRAP: 12 wallball, 6/6 kettlebell…
A) gymn + dodgeball B) Work in trios 🙂 Perform 3 x 400m : A member : lunge B member : sled drag @50/35 C member : walk (2 burpees every time partner switch during the wod)
A) gymn + amrap 5′ (easy) – 1/1 TGU – 10 steps spider walk – 5/5 upright rows – 10 steps dwarf walk B) E90″ for 10’30” 9-8-7-6-5-4-3 strict pull-ups (Rx: increasing Weight; Open: decreasing band) C) 100 WB for time *E2′ (inc. 0:00) : 200m Run TC: 16′ D) 3 sets of: – 20…
A. 2 Sets 50 Plate Object Hops / Jumping Jack 30 Opposite Arm & Leg Raise In Tiger Position 15 Scapula Push Up 10 Air Squat + 30 sec Hold B. 4 RDS For Time 15 Man Maker 60 Bycicle Abs 30 Sumo Deadlift High Pull C. 3 Set Not For Time 16 Windshield Wipers…
