Gymn + Team Games ⛹️
AMRAP 25′
0:00-05:00
16 cals Row
16 Box jumps
05:00-10:00
16 Thrusters @empty bar
16 Pullups / Ring rows
10:00-15:00
16 Burpees
16 alt. KB snatches @medium weight
15:00-20:00
16 Mountain climbers
16 Russian swings @medium weight
20:00-25:00
16 HRPU’s
16 Situps
Then,
Relaxation, stretchin
A) gymn + 3 rnft: 1/1 tgu 10 rkc swings 5/5 fr. rack rev. lunges B) barbell warm up (+ split snatch practice), then.. 30 power snatches FT @45% /Rest 2’/ 20 hang power snatches FT @55% /Rest 1’30″/ 10 squat snatches Ft @65% /Rest 1’/ 5 hang squat snatches Ft @75% /Rest 30″/ In…
Gymn. + A. Amrap 6′ 30 Skater jumps 15 V- ups 10 Kneeling squat jumps 10 Get up Jhonnie B. Find your 3RM push Jerk in 10-12′ C. 6×6 high jumps over the pipe (work in pairs or trios and try to go over 100 cm) D. EMOM 10′ Odd: 20-18-16-14-12 empty bar thrusters Even…
Warm up: banded shoulder mobility + 4’ AMRAP *12 down up * 6 T-push up * 6 TRX row * 12 TRX mountain climber Lifting, strength Bench press 4×2,same weight 2’ rest btw sets WOD a) Jackie: for time, TC: 12’ 1000 m row 50 thruster@20/15 kg BB 30 pull up/30 TRx row b)5 round…
A. Warm-up: Amrap 6’ 30 Jumping jack 10 Alt. Shoulder taps in push-up pos. 10 Alt. Knee taps in push-up pos. 10 Sit-ups B. Practice in 8-10 min. @ you can choose your weakness Handstand walk HSPU Handstand hold C. In 12 minutes: 2K Row In the Remaining time: Max reps HSPU …
1)6′ amrap – 8 wall snow angel – 12 banded row – 20″ plank – 1/1 turkish sit up – 20 jumping jack 2)Strict pull up 5 x 3-8 reps 1′ rest btw sets 3)12′ OTM Odd: 5 heavy dumbbell man makers (row, push up deadlift & clean; no press!) Even: 15 L-sit up 4)12′ AMRAP…
Wu: Gymn + shoulder & ankle mobility A: 2 rds 40 sec work 20 sec change and rest (1 rd slowly, 2 rds medium tempo) – skierg – hip trust – row – bird dog B1: OTM 8’ – 3 split jerk 1 RM 40% – 60% – 3 – 6 ring or bar mu;…
