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: gymn + mobilty + 3rds 10m inch worm 10m crab walk (high hip) 10 wall squat A: BB wu Amrap 5′ ( 5sn dl + 5sn press behind neck + 5ohs + 5sn balance + 5 sotts press) B: 10 min Find your heavy complex 2 snatch balance + 3ohs Open: Focus on technik C:3×5…
Wu: Gymn+ shoulder mob 3 rds 2 min row 20 m tiger walk 10/10 kb halo A: 4 rds 15 ring row 15 push up then 30 plate row 30 plate push press B: Every 3 min x 5 15 cal row 12 db alt snatch 17,5-25/7,5-16 kg 9 burpee row C: Acc 3-4…
warm up: gymn+ shoulder mobility 6’amrap: 20 plank to push up 20 dead bug 20 reverse dead bug 7 hindu push up 20 sec bridge hold A: 8-10 min Find your 10 RM shoulder press B:16 OTM – 1-2 rope climp or 5/5 rope pull up open: one arm ring row – 12-15 barbell bench…
A. Warm-up: 5-7 mins. SMR Then 3 Rounds of: 10 Medball clean @ 6/9kg 5 Bp Broad jump 30/30s. Side plank 15 m hswlk/tiger walk B. Wod RX: 15-12-9-6-3 Heavy wall ball 12/9kg 5-4-3-2-1 Muscle-up (Ring or bar) OPEN: 15-12-9-6-3 Wall ball 9/6kg 10-8-6-4-2 Pull-up or Inverted Ring row C. Clean RX: Power clean Daily…
A. Warm-up: 10-10m Single arm Front rack duck walk @ easy KB 5/5 KB windmill @ easy KB 60s. Plank x 3 rounds B. For time: 30 Double KB hang power clean @ heavy 24 Alt. Pistol squats 15 Double KB hang power clean @ heavy 12 Alt. Pistol squats Tc: 6’ C….
Wu: 3 rds 15 hswlk/ bear walk 6/6 one arm kb sumo deadlift high pull 12 lateral bos step overs A)TGU 3×3/3 climbing B)Rx: Strict pullup 2” hold at top 5x 4-6 reps Open: Ring row with 2” hold at top 5×6-8 1’ rest C: Wod For time: TC:12’ Rx – 30 Pullup – 15 Box…
