A) amrap 6′
– 6 alt sh taps in tiger pos.
– 6 high hang muscle clean
– 6 front squat
– 6 bb good morning
B) E2′ for 12′ – 6 sets , climbing
10 tng power clean
C) 100 ring push ups
*Every break, 10m bear crawl
(Open: kneeling ring push up, 5m bearcrawl)
TC: 12′
D) For time:
400m run
40 box jump overs
200m run
20 box jumps
Tc: 9′
WU: 3-5’ gymn 3 rounds: 5/5 Around the head in half kneeling position 5/5 Windmill with light weight 10 Wall facing OH squat A. Squat snatch: Find your daily heavy double in 10 min Then: 2 x 2 @90% of daily heavy double 2 x 3 @80% B. Thruster: Find your daily…
A: 8-10min smr+gymn B:3 light rds -5 hrburpee -5/5 one leg get up jhonnie open 10 get up jhonnie -5 thruster w. Band (green, purple or grey) -5 wall climb B:3 set max reps weighted push up 2 min rest btw set C: „Kelly” 5 rds 400m run 30 box jump 60 cm; Open: 20 box…
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WU: 4 rounds: – 8 Back roll to Shaolin – 12 Banded Good morning – 6-8 Snatch grip press from behind neck in bottom position (empty barbell) A. Weightlifting In a 18 min cap: Rx: Squat Snatch – In 8 min find your 1RM Open: Power Snatch – In 8 min find your 1RM Rest 2 min Rx: Squat…
Warm up: gymn+ shaolin in 10 min A) EMOM 9’ Min 1- paralett L-Sit hold x 30” Min 2- Double Unders x 50 (Open:100 SU) Min 3- Tiger crawl forth and back x7/7 m B)AMRAP 20’ in team of 2: * 1000 m row( one work, one rest) * 300 m run (together) * 50…
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