W-U
E30” CHANGE ANIMALS FOR 6’ (12 ANIMALS)
2.WOD_CHIPPER IN 2 PERSONS TEAMS
-30WB IN PAIRS (1-1)
-50 PULL-UPS
-30 PARTNER PISTOLS
-50 AM SWINGS
-50M KB OH LUNGES
-2′ PLANK (CHANGE ANYTIME)
-50M KB FARMERS’ CARRY
-100 KB SNATCHES
-50M KB FARMERS’ CARRY
-2′ PLANK (CHANGE ANYTIME)
-50M KB OH LUNGES
-50 AM SWINGS
-30 PARTNER PISTOLS
-50 PULL-UPS
-30WB IN PAIRS (1-1)
@KB 24/16
https://www.youtube.com/watch?v=76Q-qmT8wAE
W-U 2X -10 INCHWORMS -5/5 NEGATIVE PISTOL SQ (ONLY SLOW ECCENTRIC) 1.EMOM 6’ -30” SB BEAR HUG HOLD 2.WOD 5RDS FT -6 SB TO SHOULDER+SQUATS -12 HRPU -24M SB CARRY -12 SB FACING BURPEES 3.ACC 3X -8/8 1 LEG HIP THRUSTS @LEG ON SANDBAG
CROSS SMR+ General warm-up + Mobility A. 3 sets: 10 KB pull through in tiger position @ light weight 10 KB kang squats 10 Tall muscle snatch into OHS @ PVC B. Lifting – Squat Snatch ( or power snatch into OHS – if you don’t have the right technique) Empty BB warm-up …..
A) gymn + 100m bear crawl *E30″ : 1 down up B) 3 x 13 strict HSPU (rx: def, open: Z-press @double KB) C) E30″ until fail Odd) 1 power clean, climbing Strat from 40%, add 5/2,5 kg Even) 15 DU’s (open: 20″ DU practice) D/1 30 facing burpees for time TC:2′ Rest 2′ D/2…
SMR & GYMNASTIC & MOBILITY A:3sets 90/90 hip 12 shoulder taps in and stand position 10 wall squat 8 hindu push up B:E3x 4rds 10 bsq 50-60% 5 fsq 50-60 % C: „Nyuszikaim” 3 rds 21 cal row 15 hspu/ pike / push up 9 c2b 6 slam ball over shoulder 12-70…
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…
SMR + Warm-up with animal walks 3-5 minutes. A. 2 sets: 12 snow angels 10/10 bent over single arm row @ light KB 15″ Hollow hold B. For time: ~ 21-18-15-12-9-6-3 reps of Power Clean @ 35/50kg Cal Row Rest 5′ ~ 3-6-9-12-15-18-21 reps of : American swing @ 16/24kg T2B / Knee…
