2021.05.27. – CSÜTÖRTÖK

A) gymn +  80m spider walk *e30″: 3 sit ups B) barbell warm up,then.. EMOM 12′ 1 OHS, climbing from 50% of 1rm C) 5 sets of: 7/7 DB push press 7 strict pull ups (rx:weighted) D) In 8 mins: 30 WB 20 Box Jumps @60/50 30 T2B 20 Box Jumps Overs Max Slam Ball OTS…

1. W-U 2X 15″ Jumping Jack 15″ Butt Kick 15″ Mountain Climber 15″ Air Squat 10 Med Ball Cluster     2. HERO WOD _ Kettlebell LANE For time:   800m Med Ball Run @9/6kg 56 Alt Kb Snatches @20/12kg 39 Burpee Box Jump-Overs @60/50cm 84 Wall Ball @9/6kg 800m Med Ball Run @9/6kg 84 Wall Ball…

CROSS SMR +  A. 2 sets: 1′ easy shuttle run  15 Hip thrust 15 Snow angel  16 (8/8) Dead bug  B. 3 x EMOM 8′  / rest 2′ between EMOMs  ( 28 mins )  *You can change the order in any way Emom 8′ – 5 Power Cleans + max reps box jumps until 40″…

SMR & GYMNASTIC & MOBILITY   A: AMRAP 7′ 6 yoga push up 8 medball cluster 10 ring row 12 reverse lunges   B: Kötsüg Türk 5.0 Every 6 min x5 250/200 m row 10 Hspu 50 du 10 C2b 250/200 m row In the remaining time until 5min max reverse lunges oh plate….   C:…

SMR & GYMNASTIC & MOBILITY   A: 3 sets 12 bird dog 6 get up jhonnie 12 cat camel 6 one leg burpee   B: 4 sets  10 deadlift climbing max load 50-60% 10 Bench press choose weight   C: „ohhhlalaa” tc:15 min 30 clean & press  30 sit up 30 power snatch 30 v-ups…

A. SMR + Gymnastics B.Warm-up:  3 sets:  3 Deadlift + 3 clean pull + 3 muscle clean + 3 fsq + 3 strict press @ empty BB 20″ HS hold  8 abmat sit-ups 8 alternating box step-ups   C. For time:  Buy-in: 25 Target Burpees  Then:  3 rounds of:  20 Power clean @ 35/50kg 15 HSPUs or…