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 right arm + 6 kb oh lunges right arm
12 cal cardio
6 burpee + T2b/k2e
6 atomic sit up 20/10 kg plate
Streching!!!
Warm up: gymn+ tabata: down up with jump up A: Acc) 1 round/ always 1’ work:30” rest – superman hold – reverse plank hold – tiger crawl hold – opposite arm-leg raise in tiger crawl pos B:Power Clean + hang power clean squat clean+ hang squat clean + jerk up to heavy C: Deadlift E2’…
Wu: full mobility Games A: Egen (partner workout) 2000 m row 8 rds 18 du 9 thruster 40/30 9 c2b / invertallt row x1,5 / ring row x2 1000 m row 2 rds 50 wb 40 hang snatch 40/25 30 pull up/ ring row x1,5 FULL STRECH!!
Wu: 2 rds 60 sec jumping jack 10 kb halo 5 bb kang squat 10 bb good morning 60 sec mountain climbers B: 3 Power jerk climbing 8 Tc’ C: Cuncikák 21 deadlift 60-100/30-60 63 du 21 ttb 15 dl 70-110/40-70 45 du 15 ttb 9 dl 80-120/50-80 27 du 9 ttb …
A. Warm-up: Amrap 6’ 50 Mountain climbers 1/1 TGU @ 12/8kg KB 10 Scapula pull-ups 10 Banded good morning B. Wod Amrap 15’ RX: 10m Walking Russian swing 16-24/8-16kg 10m Handstand walk 10m Lunges walk 10m Tiger walk OPEN: 10 Walking Russian swing 10m Lunges walk 10m Burpee broad jump 10m Bear walk C. Strenght…
Warm up: gymn+ mobility A: 3 rds 1 reverse burpee 9 snow angel 5 wall squat 6 hrpu B: 1956. Október 23 partner workout (i go- you go) Buy in: 1956 m row Then: 10 rds 1 wall walk 9 box jump 5 man maker 16-22,5/7-15 kg 6 burpee 10 alt db snatch 16-22.5/7-15…
1. 2 sets – 6 scap pulls – 5 snatch press unders – 6 scorpions – 10 prone snow angels 2. Snatch Complex / 4 sets – E1’30” @75% – 1 snatch lift off + 1 squat snatch + 1 OHS 3. Front Squat Complex / 4 sets – E1’30” @mod. weight – 1 reps +…
