2023.07.26. Csütörtök

WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5 bb pcl + press – 5 kang squat   A: Turkish get up 5 rds 3-5/3-5 reps climbing weight   B: Metcon 4 rds 12 drop squats 12 alt dumbell push press 16-22,5/7,5-15 kg 20 cal cardio 12 alt…

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…

A. Warm-up:  EMOM 8’  Odd: 40s. Row @ moderate tempo Even: 12 Down-ups    B. Rope climb technic in 5 minutes Then… 4 Rounds for time: 5/5 Single-arm KB Thruster @ heavy  2 Rope climb  Tc: 8 min.    C. In 10 minutes:  Split jerk climbing heavy – from rack Open: Split jerk practice    D….

warm up: gym+shoulder mobility A:3rds 10 alt scorpion 20 bird dog 20 dead bug 10 snow angel B: E2mom 10’  10/10 du kb split sq fr rack  20 alt gorilla row   C: Partner wod 800 m row 90 push up ( partner hollow hold) 90 wall ball ( partner plank hold) 90 box jump (…

1. 2 sets – 5/5 split stance good mornings @bb – 5 btn presses – 5 thrusters – 5 half burpees 2. For Time 22′ QF Event 1 @2×22.5/15 DB – 50 DB walking lunges – 30 HSPU / 30 Push presses – 40 Front rack walking lunges – 20 Def. HSPU / 20 Strict…

1. Gymn. + Tabata Style – 20″ work /10″ rest 2 sets – Scorpions – Snow angel – 90/90 hip „mobility” – Cossack squat 2. AMRAP 25′ – moderate pace – 400m row – 20 russian swings @24/16 – 10 inchworms – 10 plank ankle taps 3. E4′ for 12′ 12-9-6 – HRPU – 2x weighted…