A) 2 sets of:
– 10/10 SL KB Deadcleans
– 16 Alt. KB Halo
– 1/1 bottom up TGU
– 10 goblet cossack squats
B) E2′ for 10′ – 5 sets
– 7 strict pull-ups
– 7/7 SA ring row
C) E30″ for 3′ – 6 sets
1 Power Clean @70%
Rest 30″
E30″ for 2’30” – 5 sets
1 PC @77%
Rest 30″
E30″ for 2′ – 4 sets
1 PC @85%
D) AMRAP 9′
3,6,9… BSq from the ground @BW
* 9 T2B after every set
E) 2′ continuous russian twist @10/5
without counting
A) gymn B) EMOM 36′ – 4 sets 1) 1 round Run (at corridor) 2) 15 GTOH @15/10plate 3) 6 x 10 SU’s + 1 Crossover 4) 11/8 cal rowing 5) 11 x 1 air squats + 1 hanging knee raises 6) 11/8 cal skiing 7) 11 box jumps 8) 30″ burpees 9) 11/8 cal…
1. Warm- up + 3 sets * 1 min Cardio @easy pace * 20m Bear Crawl * 10 Plank Jacks + 10 Jumping Jacks 2. Running Clock 0:00 – 3 Rds. * 21/18 Cals Row * 5 Squat Cleans @65% or Barbell or db DB/KB 10:00 – 5 Rds. * 12/10 Cals Row * 8…
1. W-U (0-13’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 4’ 10 TALL PLANK HIP CIRCLES 10 SUPINE TWISTS 5 BURPEES 5 BJ C. AMRAP 5’ 5 HPC @ADD W 5 PC 5 BBJO 2. WOD_10 RFT (17-47’) TC: 30’ 15 AIR SQ…
Wu:gymn+ mobility 3 rds 6/6 tempo single leg deadlift 311 6 hindu push up 12/12 windmill A: Practice (Peg board, hspu, butterfly kipping pull up, hswlk, hspu,) B: 5x 3 push jerk (focus on tecnik) C: Short 5 rds 200 m row 5 squat clean 40-60 / 20-40 kg 10 ttb D:Emom…
1. W-U (0-14’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 5’ 30” ROW @STOP AT CHEST 5 INCHWORMS 5 SUPINE TWISTS 5 PRESSES INTO SEAL C. AMRAP 5’ 5 HPC @ADD WEIGHT 2 WALL WALKS 2. WOD_2 PERSON TEAMS (17-47’) AMRAP 30′ 1000/800M ROW @ONE…
1. General warm- up + T-spine extension + 2×5 Shoulder ext. + 2 rds. * 6/6 RDL @easy KB * 7/7m Lateral monster walks * 6/6 Lateral jumping steps @40/50cm https://youtu.be/hp3wdAClSdo * 10 Barbell Z-presses 2. Front Squat / EMOM 6′ * 4 reps @75-80% 3. For Time 2 rounds * 25 Deadlifts @70/50 or db…
