WU with Partner:
(You go, I go)
4 rounds of each:
8 Am. Swing @ medium w.
8 Air squat
8 Push-ups
A. Partner workout:
(Divide anyhow)
For time:
1000m Row
100 Box jump-overs 50/60cm
100 Deadlift 80/50kg or 60/35kg
100 Wall ball 9/6kg
150 Push-ups
100 Wall ball
100 Deadlift
100 Box jump-overs
1000m Run
TC: 40′
B: Acc:
3-4 rds
12 alt. st2b
10/10 windmill
A: 8-10 min smr& activization B: 2 light rds only BB 10 squat snatch 10 snatch balance 10 snatch press 10 burpee C: Every 90 sec x 8set 3 position snatch Rx: climbing Open: max load 80% 1 high hang snatch + 1 hang snatch + 1 snatch D: Amrap 5″ x 2 1 box jump RX: 70/60cm Open: 60/50cm 1 sumo…
A: activation – 2 sets 10 shinbox switch 5/5 shinbox heel touch 5/5 SL RDL @31X1 1′ cardio + 2 sets 8 hamstring curl on rower 8/8 knee over toes split squat @12,5/8 kg https://www.youtube.com/watch?v=UP2OKJbx1us/ B: snatch complex – EMOM 12′ 1-6′ 2 slow pull power snatch 7-12′ 2 power snatch C: 1+1/4 front squat…
1. 3 min cardio, then 2 sets – 14 lateral box step overs – 5 walkouts – 10 cossack squats – 10 full body deadbugs 2. Aniko’s Birthday Wod Buy in: 30 Burpees 30 RFT.: – 1 Wall Walks – 2 DL @heavy weight – 3 Goblet Squats @1xKB Cash out: 30 Burpees 3. Core/ Tabata…
1. SMR + 2×5 Prayer stretch + 2 sets * 1’30” easy row * 20 hollow rocks * 10/10 banded bird dog rows https://youtu.be/zHu29oaPdto 2. 4 sets / 1 min rest btw sets * 8 db DB bench press @2xheavy * 20″ Support pos. hold on rings / on box 3. For Time 4 rds. / TC:…
Wu: gymn+ shaolin A: 3 light rds 15 cat caw 8 get up jhonnie 15 kb tatters B: E2mom10’ 10 deadlift rx 100-120/60-80 kg open 70-90/30-50 kg 5/5 kb press half kneeling rx:24/16; open 20/12 C:Metcon For time 10 ohs 60/40 open 40/25 basic: front sq w.du kb 15 ring dip 20 jump sq…
A: activation – 2 sets 5/5 shinbox thoracic rotation 5/5 shinbox good morning 5 glute bridge V-walkout 50 su B: practice – 8 mins 6-weeks-goal session C: 3 sets 300/250 m row 16 hamstring march @mod 12 dual kb floor press @mod D: EMOM 10′ odd: 5 snatch grip RDL @70% even: 3-5 double box weighted…
