A) 3 sets of:
– 8 reverse snow angels
– 6 sh. taps in push-up pos.
– 4 get up johnie
– 8 PVC OHS
– 6/6 clamshells
– 4 jefferson curls @12/8KB
B) E2′ for 10′ – 5 sets
– 10 – 14 strict HSPU
– 8 rear deltiod raises @2×6/3
C) E2′ for 12′ – 6 sets
2 OHS @65-70-75-80-85-90%
D/1) AMRAP 5′
1,2,3… reps of:
– target burpee
– T2B
D/2) D/1’s Score For Time (backward)
TC : 5′
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…
Week 5: day 30 Wu: 3 rds 10/10 plate halo 10-10 m monster walk with band 10 squat with band 5 bb muscle snatch 5 bb snatch drop A: 8 min practice rope climb, du, hswlk, kipping butterfly, hspu, bar-ring mu B: Snatch Emom 7 2 Power snatch (climbing heavy, rx squat snatch) start…
Week 4: day 21 A: 3 rds 10 crab reach 5 kang sq w bb 10 lying decline press (w.plate) 5 back sq thruster (w.bb) B: Clean & Jerk Emom x4 1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk 56-59-62-65 % Then…
Week 4: day 22 A: 3 rds 6 reverse burpee 8 alt toes to hand push up position 10 cal skierg B: E2mom x5 14-20 gorilla row w. heavy db kb 6-12 sand bag or d-ball squats C: Pááárrrrééé 5 rds 8 sand bag/d-ball stoh 8 c2b (pull up, ring row x1,5)…
Week 4: day 25 Wu: 3 rds 1 min cardio 10 lateral box step overs 5 hindu push up A: Split Jerk climbing 10 min focus on technik B: Was ist Every 8min x3 800 m run / 1000 m row 15 pull up / ring row x1.5 20 push up 25…
1. W-U (0-15’) A. STRETCHING 5’ – WORLDS’ GREATEST STRETCH – PUPPY DOG – PIGEON B. AMRAP 5’ 5 INCHWORMS 3/3 SUPINE TWISTS 5 SHUTTLE RUNS C. AMRAP 5’ 10 RUSSIAN KB SWINGS 20” ACTIVE HANG 20”/20” SIDE PLANK 2. WOD_EMOM 30’ (17-47’) 1) 20 RKBS @24/16 2) 40” ACTIVE HANG 3) 12 SHUTTLE…
