WU:3-5’gymnastic
2 rounds:
5 Walkout
10 Slow push up
10 Ring row
10 Lunge
A.
8’ HSPU practice
Rx: 50 Def. kipping HSPU for time
B.
8’ Kipping Pullup, C2B or Bar MU practice
Rx: EMOM 6’ – 3-5 Bar or Ring MU
C.Metcon
AMRAP 10’
80 DU (160 SU)
12 Am.Swing 32/24kg
12 Reverse Lunge with KB (Goblet hold)
12 C2B/ pull up/ ring row x2
12 Wall Ball
D: Acc
3-4 rds
20 alt skull chruser
20 alt biceps
10/10 bulgarian split sq
Gymn + wu 3 rds 10 90/90 hip 12 scapula wall slides 6 bb tempo ohs 333 10 bb good morning A: Snatch work up in 9 mins 1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch B: 4 sets 1 snatch high pull + 2 low hang snatch high…
1. 2 sets: – 10 deadbug pullovers @light KB – 10 deficit calves raises https://youtu.be/lPvnv4VJ4-Q – 10/10 seated band pulls https://youtu.be/tUU-0soQOrE 2. E30″ /20″ work- 10″ rest/ for 9′ First: 20″ seated pike up https://youtu.be/Y44yE6dabcg Second: 20″ arch up https://youtu.be/dMirQ7T3adU Third: 20″ wall facing hs hold 3. 4X 2 rounds / 1 min…
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…
Wu: 2 -3 sets 50 jumping jack 10 shoulder taps in hspu pos. 10 kang squat 50 mountain climbers A: Practice 8 min handstand walk butterfly pull up muscle up B: Shoulder press & jerk 3×8 shoulder press 70-75% 3×5 push jerk C: Wod 3-6-9-12-9-6-3 shoulder to overhead burpee box jump 60/50…
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…
A: activation – 2 sets 1′ cardio 10 banded rev nordic curl 20/20″ split squat pulse B: 3 sets 15″ row @max effort 15/15 m SA farmer carry @heavy 15 feet elevated hip thrust C: Deadlift 2 warm up sets, then: 8 reps 70% 6 reps 75% 4 reps @80% 2×2 reps @90% 90″ rest…
