A) amrap 6′
– 6 alt. crab & reach
– 6 high hang muscle snatch
– 6 narrow grip ohs
– 6 deadbugs
B) E2′ for 12′ – 6 sets , climbing
10 tng power snatch
C) 21,15,9,3 reps back squat from rack
(Climbing in weights, try to start from bodyweight)
(Open: start from empty bar)
D) EMOM 10′
1 r ‘cindy’ + ME DU
/ If your score(numbers of DU) under 100, 400m run penalty./
(Open: kneeling pushup, simple under)
Warm up: gymnastic+ 5’ easy running outside+specific warm up for lifting (total ~15’) A)In EMOM style find daily 1 RM Hang Squat Clean Every min start with 3 burpee…. Start with 50% of 1 RM, do 6-8 sets (Open:EMOM 8’ : 3 burpee+ 2 hang squat clean@same weight) B)Aerob capacity: For time: -1500 m running…
WU:Gymn + Mob 3 rounds: – 20 Banded GM – 5 Scapula pull ups + 5 Ring row – 10 Down-ups A. Proper warm up for the WOD B. „RANKEL” AMRAP 20 min 6 Deadlift (RX: 100/70kg Open: 70/40kg) 7 Burpee pullups (Open: Banded or ring row) 10 Amswing (RX: 32/20kg Open: 20/12kg) Run 200m
Wu: gymn+ shaolin A: 3 light rds 15 cat caw 8 get up jhonnie 15 kb tatters B: E2mom10’ 10 deadlift rx 120/80 kg open 90/50 kg+ 5/5 kb press half kneeling rx:24/16; open 20/12 C: For time 10 ohs 60/40 open 40/25 15 ring dip 20 jump sq 25 hrpu 30 wall ball 25…
Warm-up: 3 rounds of: – 10m Slow Bear crawl -10m Slow Tiger crawl – 5/5 1-arm KB hang squat clean @ medium w. – 60s. Jump rope (double-unders allowed) A. EMOM 10’ Odd: 15-20 Unbroken Wall ball 9/6kg Even: 60s. Recovery Row B. For time: 3 Bear complex @ 50/25kg 18 Pull-ups …
WU: Gymn + Mob 3 rounds: – 10 Good morning to squat to GM to stand complex – 10 Snow angel A. Hang clean from beyond the knee RX: work up to a heavy triple in 10-12 min Open: work up to a medium triple in 10-12 min (focus on technique) B. Back squat RX:…
Warm up: 3 rft: * 60 SU * 15 banded good morning * 5 KB clean+ press (not single arm) 1)”Rower Hell” Tc’ 10 min 100/80 cal row Start and every min 5/3 leteral burpee 2)Bear complex practice + in 10-12’ up to heavy 3)Back squat 5×3, same weight 2-3’ rest 4)Tabata superman hold
