WU:Gymn + Mob
3 rounds:
– 10 Goblet squat
– 5/5 KB Push press – light/medium
– 30 DU / 60 Single
A. Hang snatch
– work up to a heavy triple in 10-12 min
B: Front Squag
RX:
3 x 5 @75%
2 x 3 @85%
Open:
5 x 5 – start at medium and increase the weight in every sets
Rest 2′
C.Wod
Work for 15′
Buy in:
Run 4 rounds
then
AMRAP in the remaining time:
5 Cluster 50/30kg (Open: 30/20kg)
10 BJO
D.Acc
100 Shoulder taps in hand plank
1. 2 sets – 10 PVC prone press facing ground – 4 Broad jumps – 10 RDL @bb – 10 Hang muscle cleans @bb – 10 Push presses @bb 2. For Time – Grace – 30 Clean & Jerks @43/61 3. Front Squat / EMOM 5′ – 2 reps @85% 4. 4-5 rounds for time…
Week 2: day 11 Wu: 3 rds 45 sec jumping jack 5 hindu push up 14 jumping lunges 10 shoulder taps, hspu pos. A: Practice 8 min (du, hspu, pull-up, bar-ring mu, hswlk) Then 3 rds 1 peg board/ strict pull up 2 hspu/pike push up 3 bar/ring mu/ ring dip/ dip 30…
A. Warm-up: Gymn + 3 sets of: 10 PVC pass through 10 Reverse Snow angel 10 V-ups 30m Double KB front rack carry moderate weight B. Power snatch heavy single or 1RM in 8-10 min. Open: KB snatch or Power snatch practice C. Snatch high pull 3 x 2 100% of B D. Wod…
1. Gymn. + Wrist Stretch https://youtu.be/sz6S2CUn3Ug 2. 2 sets * 5/5 Half kneeling KB press @easy w. * 10 Good morning @barbell * 12 Plank to push- up * 10 Half cossack squat https://youtu.be/X9iW_HlEOE8 3. 5 sets / 3″ down * 5 Close grip bench press @78% * 5 Strict chin- up 4. 10 Rounds For Time / 1…
1. 2 sets – 10/10m bottom up KB carry @easy weight – 10 dead bugs KB pullover – 5/5 single leg RDL with knee drive – 10m broad jumps 2. For Time 3 rounds / 1’30” btw rds. – 30 wallballs – 20/16 cals row – 7 BMU / 11 Jumping BMU / 15 Jumping C2B…
A: OTM 9′ 8 Scapula pull up 10 Get up Jhonnie 12 burpee B:3 sets of Tempo OHS, climbing [5151] Open: PVC , Technic BB, women BB Rx: 30-40-50 kg C: „Isabel” 30 Squat Snatch Rx: 60/40 kg Open: Power Isabel chose wieght D: For Time Rx: 60/40kg Open: Choose weight: 40/25 30 push jerk 30 clean 30 bar facing burpee 15-15-15…
