A) amrap 6′
– 6 walkout
– 6 air squats
– 6 bb sh press (from the rec. pos. of push jerk)
– 6 windshield wiper
B) E2′ for 12′ – 6 sets , climbing
8 tng push jerk
C) EMOM 8′
2 front squat , climbing
D) AMRAP 16′
4 BMU (open: jumping bmu from box or banded)
8 target burpee
16 HSPU (open: pike pushup)
32 T2B (open: k2e)
64 DU (open: 64 UB SU)
WU:Gymn + Mob 3 rounds: – 10 Goblet squat – 5/5 KB Push press – light/medium – 30 DU / 60 Single A. Hang snatch from beyond the knee – work up to a heavy triple in 10-12 min B. Front squat RX: 3 x 5 @75% 2 x 3 @85% Open: 5 x 5…
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…
Warm up: SMR, gymn, shoulder mob A)Dumbbell Man Makers + TGU 8 MM+ 4/4 TGU 6 MM + 3/3 TGU 4 MM + 2/2 TGU 2 MM + 1/1 TGU Increase weight in every roundy B) Karen: 150 WB for time@6/9 kg Every break: 10 m bear crawl with 12/20 kg KB
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
Gymn + wu A) E90″ for 7’30” 8 s pull ups , immediately into 16 ub ring rows B) 5*10 DL , climbing (in 10′) C) E30″ for 16′ 1) 8-6 hspu 2) 8 vups 3) 16 DU’s 4) 8 KBS @24/16 D) acc 2 mins hollow hold
Wu: gymn+ Mobility A: 4 light rds 50 du/ 75 simple 10 thruster 50m double plate carry pinch grip choose weight B: 15 min Handstand walk practice and progression C: Every 90 sec x 10 5sumo dl high pull 30/20-25 kg 7 push press 9 power snatch max distence inga run 10m btw sets 30…
