Szerda
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
800m Run
TC: 40′
A. Warm-up: EMOM 9’ Min1: 1 Wall climb + 30 Double unders (50 single unders) Min2: 15 Am. Swing @ easy KB Min3: 5 Hollow rock + 5 V-ups + 10s. Hollow hold B. “Sprint wod” For time: 100 DU (open 150 SU) /24 Alt. Dumbbell Snatch @ heavy! 50 DU (open 75 SU) 12…
A1: 8-10min shoulder and hip mobility A2: AMRAP 5′ – 5-5 one arm light kb snatch 12/8 kg – 5 hindu push up – 5 -5 cossack squat B: 10min TC’ Rx: Find your max: 1 snatch pull + 1 hang snatch pull + 1 hang snatch + 3 ohs Open: Snatch practice: no max…
A)2 RFT: – 15 m Bear crawl – 15m Inchworm – 5/5 kettlebell windmill – 30” hollow hold – 200 m easy run B)Rx: Strict press 4x 2, same weight@~80 % of1 RM Open: Single arm KB strict press 4x 8/8, same weight D)16’ EMOM: 40” work/20” rest Rx: Min 1- T2B Min 2-Double KB…
Warm up: gymn + mobilty + 3rds 20 m monster walk 10 hip thrust w. band 10 banded squat 10 burpee A:12 min: Find your 10RM Back Squat…. Start: 1rm 40-50% B: 15min Snatch technik with barbell ( snatch pull, high snatch pull, power snatch, high hang power, hang power, squat snatch, high hang sq…
A) EMOM 8’ Rx: Min 1- L sit hangingx 30” Min 2-Overhead farmar carryx 30” 2×20/2×16 Min3-HS Walkx 10-20 m Min 4- 50 DU Open: Min 1-Passive hanging, legs in hollow pos.x30” Min 2-Front rack carry x30” Min 3-HS holdx 30” Min 4-100 SU B)Rx: Find in 10’ heavy weight in following complex: – 1…
Warm Up: 5’ amrap: 8/8 Single-leg Glute Bridge 8/8 Walking Lunges 30 Jumping Jack A)OTM 10’ Odd: Back squat x 5 @ ~ 70 % Even: Rx: Paralett L-Sit Hold x 20” , Open: Active Hanging or L-Sit Hang B)Varazdin Workout 1: 9’ amrap 300 m run 10 Swing 10 Burpees 200 m Run 20…
