1. 2 sets:
– 30 Jumping jacks
– 7/7 RDL+ knee raise
– 10 Lateral jumps @barbell
– 5 Muscle snatches @bb
2. Squat Snatch /NO TNG!!/ E1’30” for 9′
2×2 @70%
2×2 @80%
2×1 @85%
3. AMRAP 8′
– 15m Front rack carry @2×22.5/15
– 15 T2B / 25 Tuck-ups
– 5 DL @100/80
2 min rest
AMRAP 8′
– 15m OH carry @2×22.5/15
– 15 Pull-ups / 25 Jumping pull-ups
– 5 DL @80/60
4. Acc. Work / EMOM 3′
– 30″ Bear hug wallsit
A. Warm-up: Gym. + Amrap 6’ 25 Double-unders / 50 Simple 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Practice in 5-8 min. Strict Ring MU or Double-unders C.5×6 Shoulder press climbing heavy D. In 10 minutes: RX: 5 Rounds: 35 Double-unders 15 Power snatch 35/20kg BB In the remaining…
1. SMR + General Warm- up + 3 rds. * 10m Bear Crawl * 10 Bird- Dog * 10m Spider Crawl * 10 Dead- Bug * 10 Cossack Squat 2. AMRAP 26′ * 10 Burpee Get Over @100/120 * 15 Butterfly Sit-up * 200m Run * 15 Russian Swing 3. 4 sets * 12 Barbell…
Wu: 2 rds 100 simple rope 100 mc 100 jumping jack B: Együtt szép a Life 400 m run together 100 hang clean and jerk 16-22,5/ 7,5-15 400 run together 100 alt hang snatch 400 m run 100 one arm thruster 400 m run 100 alt devils press 400 m run STRECHING
Warm up: 3 sets: 30” HS hold 14 Bird Dog 20 Shoulder taps in plank 10 light Kb am swing 10 cossack squat Then: 8 min practice Hswlk B:8 min Find your 3 rm hang sq clean( open: easy-medium power clean technik) C: Metcon 3-4 Rounds for Time 400 meter Run / 500 m row…
Wu: 3 sets 20 m bear walk 10”s” 20 m tiger walk 10 tempo sq 311 Puppy: 5 sets 16-20 Front rack Barbell box step 40-60 cm 20 jump squat 90-120 sec rest Wod: 10 rds 6 kb dead snatch left arm + 6 kb oh lunges left arm 6 kb dead snatch…
1. General warm-up+ 2 rds. * 10/8 cals row * 10 scorpions * 10 scapula pull- ups then, 2 rds. @easy weight * 5 bench presses * 5 pendlay rows * 10 banded face pulls 2. 3x AMRAP 5’/ 1′ + 3 wall walks + 12 DB snatches @15/22.5 + 15 box jump overs 3. 4 rounds…
