1. Activation 3 rounds:
* 200m row /easy tempo/
* 10 romanian deadlifts @2x easy dumbbell
* 10 bench presses @2x easy DB
2. ” Strenght Work”
3x 10 unbroken!! strict pullups
3x 8 pushups unbroken!! – 2″ pause at bottom /kneeling pushups
3. Squat Snatch
5x 3 position squat snatch – floor- knee- hip @67
/1′- 1’30” rest between sets/
4. AMRAP 10′
20 Double-unders / 60 single- unders
5 T2B / 10 V-ups
5 db DB hang squat cleans 22/15
WARM-UP A. AMRAP 5’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 10 WALL ANGELS 20 SHOULDER TAPS B. AMRAP 5’ 3 PRESS @INC W TO 60% 20” JUMP ROPE STRENGTH STRICT PRESS_E90” 6X3 @80% WOD_FOR TIME_TC:15’ 16 SHUTTLE RUNS @10M 75 DU 16 SHUTTLE RUNS @10M 25 HSPU 16 SHUTTLE…
WARM-UP A. AMRAP 5’ 20″ JUMP ROPE 5/5 SIDE LUNGES 5 DOWN-UPS 5 PRESS @BB B.AMRAP 4’ 3 HSPU 3 SHOULDER PRESS TO 60% STRENGTH STRICT PRESS_E90” 6X2 @75% WOD_TC:13’ 10RDS_FOR TIME 30 DU 5 HSPU (B: 70 SU; PIKE PUSH-UP ; RX: 40 DU, STRICT HSPU) ACCESSORY 3 ROUNDS FOR QUALITY 10 DB…
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 + General warm-up + Mobility A. WU: Amrap 5′ (easy pace!) 2-4-6-8 … etc reps of: Air squat Down-up Push-ups B. For Quality, 3 sets : 12 alt. KB presses 30″ HS hold 12 alt. KB bent over rows 15 Ambat sit-up @ 6/9kg ball * 60″ rest btw. sets C. EMOM 15′ …
CROSS SMR + General warm-up + Mobility A. 2 sets 1′ easy cardio machine 15 scapula pull-up 10/ 10 bent over snow angel @ 1,25kg plate ( https://www.youtube.com/watch?v=dvQ8NqHvkyA ) B Lifting – Push Jerk from rack Every 90″ x 5 sets 3 reps with 2″ pause in catch position ( not TNG! ) @ increasing weight –…
SMR & GYMNASTIC & MOBILITY A: AMRAP 7′ 6 yoga push up 8 medball cluster 10 ring row 12 reverse lunges B: Kötsüg Türk 5.0 Every 6 min x5 250/200 m row 10 Hspu 50 du 10 C2b 250/200 m row In the remaining time until 5min max reverse lunges oh plate…. C:…
