BB W-U_
1.PRE-LIFTING
-TALL CLEAN + TALL JERK 3X2+2/1’ @BB
2. C&J (SQ)
EMOM 4’ -2+2
@50-55-60-65%
E2MOM 6’
-2CL+1J_NO TNG
@75-75-80%
3. WOD_3RDS FT
-10 SDHP @BB 40/25
-15 T2B
-20 FR SQ @BB 40/25
4.ACC 3X/20″
40″ HEEL TOUCHES @CRUNCH POSITION
SMR & GYMNASTIC & MOBILITY A: 3 rds 10 ring row 8 scapula push up 6 reverse burpee 4 pvc pipe sq snatch 2 wall climb B: E2mom x5 snatch&pull combo max load 60% focus technique 3 snatch 5-10 strict pull up rx: 3-6 ring/bar mu C:”Mucika” 5-10-15-20-15-10-5 Wall ball T2b…
W-U_3X/1’ -30”MOUNTAIN C -8/8 CLAM SHELLS @1”PAUSE AT SQUEEZE -8 JUMPS OVER 8 PARALETTES @NO HEEL CONTACT 1.PRE-RUN TC:5’ FOR TIME -200 DU (HA NEM TUDSZ DUPLÁZNI,EGY FELUGRÁS KÉT COMBRA PACSI…200 ISM.) NO SINGLE UNDER!!!!!!! 2.WOD_ AMRAP 20′ -400M RUN -15 PUSH-UPS -15 BOX JUMPS -15 PULL-UPS 3. ACC_3X/30” -30” GYMNASTIC SWIMMING
A) gymn + 200 simple unders *E30″ : 1 V-ups B) EMOM (40″ work – 20″ rest) 21′ – 3 sets 1) Slam ball over the shoulder @heavy 2) GHDSU 3) STOH @60/40 4) DU 5) Assbike 6) Burpee pull-ups (rx:c2b) 7) Walking lunges @doubleKB, 2×20/12 C) 5×5 tempo deadlifts, across (4-0-X-1)* *X = ½…
SMR + General warm-up + mobility A. 3 sets: 6/6 Half kneeling press @ light KB 10 scapula pull-up 20″ HS hold B. Lifting- Push jerk from rack 1. Find your daily heavy 1 rep in 6′ + Emom 5′ 3 reps @ 80-85% of your daily heavy 2. Alternating Press 3×12 (6/6) @…
WARM-UP A. AMRAP 6’ 20 HIGH KNEES 20 BUTT KICKS 5/5 SIDE LUNGES 5 DOWN-UPS 5 STIFF LEGGED RDL @BB 5 HPC+J @BB B. AMRAP 4’ 3 DL @INC W TO 70% 5 PULL-UPS STRENGTH DEADLIFT_E90” 6X2 @85% WOD_FT_TC:13’ 21-15-9 CLEAN & JERK @50/35 PULL-UPS WB SIT-UPS @9/6 (B: BB @35/20, RING ROW,…
SMR & GYMNASTIC & MOBILITY A: 3 rds 8/8 scorpio 8/8 one leg bridge thrust 8/8 one leg burpee B: Every 3 min x 10 10 Alt. Overhead lunges 15-50 kg 10 Alt. Dumbell Devils press 5-30 kg 1-3 wall climb C: 4 sets 10 strict toes to bar 10 seeted bb good…
