2021.07.03-04. Sz-V

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…

A) gymn + 2 rnft – 2 ‘get up johnie’ – 4 walk outs – 40 SU – 6 cossack squats B) with a running clock.. 0-5′ daily max shoulder press from the ground 5′-12′ daily max double power clean (drop the bar btw) 12′-21′ Amrap 9′ 30 T2B 90 DU’s 1 squat clean @80% of B/2 90…

Week 5   Wu.: 5’ Amrap 20” HS Hold 14 Low switch Cossack Squat 15 m Bear walk 10 Dead bug       A.:   8’ _ 50” work -10” rest 1. 1 Air squat + 2 R Lunges 2. 25” Plank + 25” plank Twist 3. 3 Down up + 2 push up 4….

A) gymn + 8×45″ row @16/18/20/22/24/26/28/30 s/m B) 1/1 rep max TGU in 8 mins (rx: with barbell) C) Front Squat 13-11-7-5-3-2 reps, climbing from 60% of 1rm D) 1’40” max out / 20″ rest x 1 round 1) Ski for distance 2) alt. DB hang clean & stoh 3) Bike for distance 4) OH…

  A. Warm-up in pairs:  3 rounds / each person ( 6 rounds in total ) Partner A: 20 mountine climbers + 15 jumping jacks + 10 air squats + 5 reverse burpees  Partner B: max plank hold in the meantime *Each person has to be Partner A and B – 3 times in total.    B….

SMR & GYMNASTIC & MOBILITY A: 3 sets 10-10 m monster walk 30-30 sec super star side plank position elbow to knee 10/10 dumbell row in tiger position 10 alt goblet cossack sq   B: Bsq:  Every 3 min x4  8 reps pause 32×1 60%   C: 24-18-12 Alt. Kettlebell dead clean & jerk 8-24 kg T2b…