Wu: gymn+ shaolin
A: 3 light rds
15 cat caw
8 get up jhonnie
15 kb tatters
B: E2mom x5
– 8 Front squat
– 12 ttb
C: Metcon
20 rds
5 db thrusters choose weight rx 2×22,5
3 db burpee over
1 devils press
D: Accessory
3-4 rds
15 shoulder band
15 biceps band
15 triceps
no rest
Wu: gymn + ankle & elbow mob A: 3 rds 12 lateral box step 30 m bear walk 12 cal skierg B:10 min Split jerk technic / practice C: Metcon For time 30 hang clean and jerk 30/20 (rx 40/30) basic: double kb/db 30 lateral burpee 30 hang snatch 30/20 ( rx 40/30) -15…
1. 3 sets • 20m farmer carry • 6/6 single arm ring rows • 15 banded pull aparts 2. 5 sets/1’30” • 2 reps Jerks @70% 3. 10 rounds for time • 2 wall walks • 4 Jerks from ground @50/35 • 12 cals row 4. 3 sets • 10 DB box steps • 20…
A:gymn + 3 rnft 4 ‘hip flow’ 6 down ups w/toe touch 8 deadbugs 20 butt kickers B: Hero Wod ”Hansen” 5 rds 30 kettlebell swing 24-32/16-24 kg 30 burpee 30 sit up STRECHING
Warm up: gymnastics A:TRX complex: 3-4 sets: – 8-10 hip lift – 10 mountain climber – 5-7 push up B:10’ min gymnastics practice C: Metcon :5 rft: – 5/4/3/2/1 man maker with kb choose weight – 12 kb facing burpee – 24 air squat – 12 abmat sir up@ medball – 3 rope climb/2 legless D:3 rft:…
Wu: gymn+ mobility A: 2rds 25 cal row 25 band good morning 25 hip trust B: 12 min Find your daily max 1 RM Sumo deadlift C: For time 50 shoulder press 40 /30/25kg D:EMOM 20 -15/12 cal skierg – 3-7 sand bag or slam ball clean+ over to shoulder – 20 m lunges du kb…
A. Gymn. + games + 2rds • 20m bear walk • 40″ plank with alt leg. raises • 20m tiger walk • 25″ reverse plank B. Weekend Wod / Amrap 30′ • 100 cals row • 30 burpee over the row • 50 air squats • 30 abmat sit- ups C. Stretching 🙂
