W-U_2X FOR EXTRA QUALITY WORK!!! -8 RING ROWS -8/8 DEAD-BUGS (SQUEEZE YOUR ABS! PRESS YOUR LOWER BACK INTO THE GROUND!) -8 KIPPING RING DIPS (OR JUMPING RING DIPS) -8/8 DONKEY-KICKS (WITH STABILE SPINE! SQUEEZE YOUR ABS!) THEN BB W-U FOR CLEAN & JERK 1.WL-CLEAN & JERK TC:12’ -DAILY 1RM (SQUAT CLEAN & SPLIT JERK) 2.WOD…
A) gymn + 3 rnft: 1/1 tgu 10 rkc swings 5/5 fr. rack rev. lunges B) barbell warm up (+ split snatch practice), then.. 30 power snatches FT @45% /Rest 2’/ 20 hang power snatches FT @55% /Rest 1’30”/ 10 squat snatches Ft @65% /Rest 1’/ 5 hang squat snatches Ft @75% /Rest 30″/ In…
WARM-UP AMRAP 10’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 8 INCH WORMS 8 DB SNATCHES @22.5/15 8 RING ROWS 16 ALT BOX STEP-UPS @50/40 8 SIT-UPS 4/4 DB SINGLE ARM THRUSTERS @22.5/15 WOD_2 PERSON TEAM AMRAP 28’ 40 DB(1) LOW BOX STEP-UPS @22.5/15 40 WALL BALL PARTNER SIT-UPS @9/6 40…
SMR & GYMNASTIC & MOBILITY A: 3 rds 40 s pigeon position 30 s alt. leg extension bridge on hold position 20 high knee run 10 hand climb + joga push up B: One leg squat on the box 5 set 6 / 6 C:”Hippé” 10-8-6-4-2 Snatch climbing Rx: Squat Sn 30/20-40/25-50/35-60/40-70/45 kg SC:Power /Sq…
A) gymn + 2 rnft – 2 ‘get up johnie’ – 4 walk outs – 40 SU – 6 cossack squats B) with a running clock.. 0-5′ daily max shoulder press from the ground 5′-12′ daily max double power clean (drop the bar btw) 12′-21′ Amrap 9′ 30 T2B 90 DU’s 1 squat clean @80% of B/2 90…
SMR + General warm-up + Mobility A. 3 sets: 16 deadbug 8/8 Half kneeling KB halos 8 Tempo goblet squat {2201} @ KB B. Lifting – Snatch Empty BB warm-up + Emom 8′ 1 snatch pull +1 power snatch + 1 hang power snatch @ increase weight every 2 rounds rest 2′ Amrap 3′…
