2018.06.02-03.- Weekend

Warm up: 5′ AMRAP – 30″ Handstand hold – 1 Wall Climb – 30″ Plank – 10 Barbell Strict Press   A) Not for time: Rx: *Ring dip (strict): 8-8-6-6-4-4 reps *Bench press @ double KB :8-8-6-6-4-4 reps (Increase weight) *Turkish get-up : always 2 reps (1/1) Open: *Weighted box dip 8-8-6-6-4-4 reps (Medball on…

WU: gymn+ Shoulder and wirst mobility EMOM 9’ -50 du open 80 simple -10 hand climb+5 snow angel -12 cossack squat A: EMOM 10′ Rx: 1-2 legless rope climb Open: 1-2 rope climp Scaled: rope climb practice B: EMOM 24’ – 14 du kb  front rack lunges – 15/12 cal row – 45 sec supermen hold…

Warm Up: 5’ amrap: – 30 DU/60 SU – 12 -12 m Bear Crawl forth and back  1- 0 Band Pullapart – 5 OHS By Wall (facing to the wall) A)Snatch Complex : E2′ for 10′ – 1 Snatch Deadlift – 1 Sn High Pull – 1 Power Snatch  Rx: climbing, Open: 5×1, same weight…

Warm up: Gymn+ FT easy pace: 50-40-30-20-10 Simple Under + btw rounds 20” Plank hold   A)Front squat First barbell warm up! 5×3 reps, same weigth 2’ rest btw sets   B)Cindy, 20′ amrap: Rx: 5 C2B, 10 Push Up, 15 Jumping Air Squat Open: 5 Pullup, 10 HR Push up, 15 Air Squat  …

Warm-up: 3 rounds of: – 10 Inchworm – 20 Goblet squat w. easy KB  – 60s. Plank  A. In 10 minutes:  RX: Pause front squat heavy triple (2s. pause in the bottom pos.)  OPEN: Pause front squat 6×3 reps , moderate weight B. For time:  400m Run Then, 24-20-16 reps of: Alt. KB snatch @ 16/24kg…

WU: 3-5’ gymnastic 3 slow round: – 10 KeljFelJani – 25 DU – 15 Light WB   A. E2’ – 4 sets Front squat  x 8 reps – @60% 1RM (from the floor)   and then….   E90” – 4 sets 2 Push jerk – same weight (from the floor)   B. 2 rounds for…