W-U_3SETS
-20” SHOULDER TAPS @HS AT WALL
-10 SCAP PULL-UPS
-10/10 CLAM SHELLS
1.EMOM 8’
EVEN – 1 PEG BOARD CLIMB / OR 6 PULL-UPS ON BOARD
ODD – 8M HSW /16M REVERSE BEAR W
2.WOD_3RDS INTERV. WORK-REST RATIO 2:1
-750/600M ROW
-30 WB @9/6_UNBROKEN
3.ACC_3SETS @ON ROWER
-12 HAMS CURLS
-12 PIKE ABS
SMR & GYMNASTIC & MOBILITY A: 3 sets 10 pvc pass trough 30 sec deep sq hold 10 cat camel 10 squat jumps B: Sn bb warm up then, 10 snatch rx:sq ct/ct: power+ ohs 15-40 kg 10 snatch 20-50 kg 10 snatch 25-60 kg 5 snatch 30-65 kg 5 snatch 35-70 kg C:” ThrusterHSPU” Climber…
Wu.: 5’ Amrap 10 cossack squat low switch 12 Bird dog for quality 12 tibialis raise A.: 3 sets 2×16/12 kg 6 Dual KB Sumo DL 6 Dual KB power Clean 6 dual KB Rack Squat * rest 40” B.: STR rest 2’ Cyclist Front Squat 8,8 6,6 for quality! * lower rep…
BB W-U_ 1.PRE-LIFTING -SN GRIP PP + OHS 3X2+2/1’ @50% OF 1RM SQSN 2.PSN EMOM 4’ -3REPS_TNG @50-55-60-65% E2MOM 6’ -2REPS_NO TNG @75-75-80% 3.DEF. SN PULL -E2MOM 6’_3REPS @105% OF 1RM PSN 4.BSQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_7REPS @70% 5.WOD_3RDS FT_TC: 9’ -10 ALT DB PSN -10 LAT BURPEES -10 ALT DB HANG CJ -10…
BB W-U_ 1.PRE-LIFTING -SN GRIP PP + OHS 3X2+2/1’ @45% OF 1RM SQSN 2.PSN EMOM 4’ -3REPS_TNG @45-50-55-60% E2MOM 6’ -2REPS_NO TNG @70-70-75% 3.DEFICIT SN PULL -E2MOM 6’_3REPS @100% OF 1RM PSN 4.BSQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_9REPS @65% 5.WOD_AMRAP 9’ -3 PSN @42.5/30 -5 OHS -7 T2B 6.ACC_3SETS -10 TEMPO GHD SU 42X1 @OR BOX
Week 4 A.: 5’ Amrap 15”/side Goblet Pulse Split Squat @easy weight 12 Dead bug 10 Superman pull 12 Alt. V ups B.: STR. Cyclist Front Squat 5,5,4,4,4 reps, rest 90” Tempo 12X0 1 – 1 second to squat to the 1/4, Hold for 2 seconds! 2 – Seconds to squat…
W-U AMRAP 3′ -15″ JUMPING J -15″ MOUNTAIN C -15″ LONG STRIDERS -15″ AIR SQ AMRAP 5′ -10 SCAP PUSH-UPS -10 SCAP PULL-UPS -10 SIT-UPS -10 KANG SQ 1.WOD AT CLOCK 0:00-10:00 -1600/1200M ROW @EMOM 5 PUSH-UPS FROM 0:00 10:00-18:00 „TIRED FRAN” 21-15-9 -THRUSTER @42.5/30 -PULL-UP 18:00-22:00 „GOOD-BYE GIFT” -MAX REP ALT. DB SNATCH @22.5/15 22:00-27:00 -COOL…
