2021.06.23. Szerda

  Week 3   Wu.: 6’ Amrap 10 Scapular Pull-Ups 15”/side Single arm High Plank 10 crab Bridge 12 Alt. superman   A.: Emom 9’ 45” work – 15” rest  Max Alt. R. Lunges Max MC Max Cross crunches     B.: FT 3 rds 1 Rope Climb 6/side KB Hang clean 16/12 kg 12/18/24  Abmat…

A) gymn + games B) For time: – 3-6-9-12-15-18 ! UB ! hang clusters @70-60-50-40-30-20 for man @40-35-30-25-20-15 for women (if U fail in the set, start again!) – 6-12-18-24-30-36 cal row (after each set of cluster) C) accumulate 2 mins L-sit *every break: 7 v-ups

SMR & GYMNASTIC & MOBILITY     A: 3 sets 10 dead bug 8 down up 6 alt lunges 4 shoulder taps in hs pos 2 wall climb   B: Every 4 min x7 5 C2b rx: strict sc: butterfly/kipping ct: band pull up 6 slam ball stoh rx:70/50 sc: 50/30 ct: 25/18 kg 7…

1. Act. 2 rounds * 14 Alt. superman * 14 Hollow rocks * 14 Good mornings * 14 Alt. v-ups 2. EMOM 10′ Odd: 3-5 strict HSPU + 3-5 kipping Even: 3 Strict pull-ups + 3-5 kipping or butterfly  3. Clean 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk 2x @70%, 3x @75% 4. For Time…

1. 3 rds * 10 Alt. rev. lunges @bb * 10 V-ups 2. Find your NPR Jerk in 15 min, then Max effort reps in 2 min @85% 3. For Time * 21 DB Thrusters * 21 Burpee box jump overs * 15.. * 15.. * 9 * 9

W-U  AMRAP 3′ -15″ JUMPING J -15″ MOUNTAIN C -15″ LONG STRIDERS -15″ AIR SQ AMRAP 5′ -10 SCAP PUSH-UPS -10 SCAP PULL-UPS -10 SIT-UPS -10 KANG SQ 1.WOD  AT CLOCK 0:00-10:00  -1600/1200M ROW @EMOM 5 PUSH-UPS FROM 0:00 10:00-18:00 „TIRED FRAN” 21-15-9 -THRUSTER @42.5/30 -PULL-UP 18:00-22:00 „GOOD-BYE GIFT” -MAX REP ALT. DB SNATCH @22.5/15 22:00-27:00 -COOL…