A) gymn + 3 rounds
– 10m monster walk
– 10 deadbugs
– 30″ superman
– 10 toe touches in push up pos.
B) 3 x 15 UB! strict pull-ups
C) daily max: 1 power snatch + 1 tng squat snatch + 2 ohs (open:1 power snatch + 2 ohs)
D) Amrap 11′
– 35 box jumps @70/60
– 30 power snatches @35/20
– 25 box jump overs
– 20 hang power snatches
then, max burpee box jump overs in the remaining time.
1. Act. 3 rds. * 20″ Squat hold * 20 Alt. superman * 20 Hollow rocks 2. Clean / E1’30” for 7’30” * 1 Power clean + 1 Hang p. cl. + 1 Push jerk @2x @75%, then 3x @80% 3. Front squat / E1’30” for 7’30” 5x 4 @80% 4. For Time 2 rounds…
SMR &Gymnastic & Mobility A: 3 set 8/8 scorpio (no alt.) 8 scapula pull up 8/8 split squat jumping (no alt.) 8 cat camel B: 4 rds tc’ 10 min 10/10 kb kneeling shoulder press choose weight 10 barbell bench row on bench pad choose weight C: „Kotsog Turk 5.1” Every 4…
CROSS SMR+ General warm-up A. Amrap 6′ 30″ easy single-unders 10 banded good mornings 8/8 windmill- no weight! B. Every 30″ for 25 minutes ( 10 total rounds) – change stations every 30″ 8-10 Russian swing @ moderate weight ( women: max 16kg, men: max 24kg) 20″ single or double unders 8-10 KB sumo DL…
W-U_3X/1′ -10 BB RDL -10 BB PRESSES -10 BB BENT OVER ROWS 1.WOD_FOR TIME TC:28′ BUY-IN: 1000/800M ROWING THEN 4 RDS OF: -15 HSPU -15 DL @60/40 -15 BF BURPEES CASH-OUT: 1000/800M ROWING 2.ACC_3SETS -10 REV SNOW ANGELS
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.3 C) 4×4 Back squat @85% D) 4 sets: 30 legs over the parallettes 50m slam ball/sand bag carry (only bear hug) E) 50 deltoid raises @2×5/2,5 plate
Week 3 Wu.: 5’ Amrap 5 Goblet Kang Squat @easy weight 10 m Tiger walk 25” wall seat 10 Alt. Superman A.: 9’ Emom 45”-15” WB Squat Clean 10 MC + 2 Down up 4 Wb R. Twist + 4 Wall Ball sit up B.: 6 rds TC_18’ 500/420…
