1. Warm-up for Snatch an Clean
2. EMOM 12′
Odd: 250m row
Even: 2 Power Snatches @70%
3 min rest
For Time / 5 rds / 1 min rest btw rds
– 1 min row
– 15 C&J @43/30kg
3 min rest
3 rds.:
– max rep Kipping pull-ups
– 10/8 cals row
– 50m farmer carry @2x heavy KB
3. 4 sets
– 15 wide stance good mornings @just barbell
A. Warm-up: 60s. Shuttle run 15 Russian swing @ moderate weight 15 Goblet squat @ moderate weight 15 V-ups x 3 rounds B. Squat clean + Front squat – daily max! C. Metcon For time: 21-15-9 Pull-ups Burpee box jump-overs @ 60/70cm ! Tc: 8’ D. Single-arm Front rack KB carry x 25/25m @ moderate/heavy…
Wu: Emom 12 – 15-30 m hswlk , tiger wlk – 20-30 sec L-sit hold on parallette – 1-2 rope climb , rx: leg less A: Strenght 8-8-5-5-3-3 climbing weight Bench press Back sq chine up rx:weight Barbell bench row B: Wod 0-10 min 8 push press 12 oh lunges 200 m run 10-12 min…
Warm up: gymn + shaolin A:OTM 12’ Odd: Double KB floor bench press x 10-15 Even: Strict pull up x 5-10 * Rx: + weighted Open: with band B: Fran TC: 10’ 21-15-9 reps for time: – thruster ** – kipping pull up open/basic: band/ring row x2 ** Rx:30/40 kg, Open: 20/30 kg or plate…
Wu: gymn+ shoulder and elbow mobility A: 3 rds – 20 plank to push up – 20 dead bug – 20 bird dog – 3 mu cl + 3 power cl+ 3 squat clean + 3 power jerk B: Emom 8’ 1 clean high pull+ 1 power clean+ 1 squat clean + 1 power jerk (…
A:Rx/open OTM 9′ -15 band pull+10 snow angel -10 kneeling jump -30 sec hand stand L- hold on wall B:Practice 8 min : Rx: Triple under Open: DU under practice C: Shoulder press 10-8-6-4-2 climbing du kb 90 sec rest D:Wod 10 Amrap 2-4-6-8-10-12….. – Lunges step Rx: 20/10 kg plate Open:15/10kg – Thruster – V-ups E: Streching w. coach
A. Warm-up: 25m Walking Lunges 20 Dead bug 10 Burpee 60s. HS hold x 3 rounds B. Strict pull-up x 5-7 reps x 5 sets Rest 60s. btw. sets C: Metcon 10 rds 3 wall walk 4 atomic sit up w.plate 15-20/5-10 kg 5 clap push up 6 jump squat w. Plate D:Acc…
