A. Warm-up: Gymn. + Amrap 7’
10 Banded good morning
5/5 Hang clean + Jerk @ easy KB
10 Cossack squats
10 V-ups
B. Squat clean – heavy single in 10-12 mins.
Open: practice
C. Amrap 18’
18 Box jump
15 T2B
12 alt devil press 17,5-22,5/5-15 kg
D. KB windmill
3x
10/10 reps @ medium weight
10/10 kb side band
20/20 sec koppenhag hold
A. Warm-up: Gymn. + EMOM 12’ Min1 – 20 Jumping jack + 10 Hollow rock Min2 – 10/10 one leg rdl with kb Min3 – 40s alt box step Min4 – 15/15 kb halo B: Metcon Buy in: 1000 m run/row 50-40-30-20-10 – Gtoh w plate 20/10 – Abmat sit up – Am swing 16-24/8-16 –…
Wu: Gymn + shoulder mobility A: Amrap 6’ 8 barbell press 8 hrpu 8 down up 8 air squat high knee jump B: 8 min Power jerk practice C:5 set 4 push press + 2 push jerk rest 90’ D: Metcon 3 rds 10 power clean & jerk open: 25/40 , rx: 60/40 kg basic…
A: gymn + 3 rnft 4 ‘hip flow’ 6 down ups w/toe touch 8 deadbugs 20 butt kickers B: 5 sets 5-7 strict pull ups 15 inverted row 30″ rest btw C: Metcon 50-40-30-20-10 – russian swings – jumping lunges – mountain climbers D: Acc.: 2 -3 sets 60 penguin crunches 12 alt. V-ups
Mobility: Ankles+Hips Activation: 3 RDS …
Wu:gymn+ shoulder mob A: 1 rd Light 30 jumping jack 30 box alt step 30 cal row 30 snow angel 30 barbell thruster B:C&J 1×3 65% 1×3 70% 3×3 70%+ C: Metcon For time 16-12-8-4 Clean rx(60/30-70/35-80/40-90/45) open (40/20-50/25-55/30-60/35) basic: double kettlebell x2 reps Burpee box jump over 60/50 D:Acc 4 sets…
Warm up: gymn + 5 rft 10 cal Ski or Row 1 wall climb 6/6 cossack squat with reach 10” push up hold at bottom, 10” push up hold at top x 3 A) Strength, Deadlift 6×3, same w. 2’ rest btw sets B) WOD 5 rft TC: 20’ – 400 m run – 20…
