A. WU. + Gymn. + 4 rounds:
1′ Jogging
10 Am. swings @easy kb
30″ Plank
30″ Back plank
B. Find your 10 RM tng deadlift in 10′
C. Amrap 10′
1 TG ‘up’ / left arm
7,5 m OH Walking lunges
1 TG ‘down’
1 TG ‘up’ / right
7,5 m OH Walking lunges
1 TG ‘down’
D.
For time: 30 Burpees TC’ 1’20”
Rest 2′
For time: 30 Burpees TC’ 1’30”
Rest 2′
For time: 30 Burpees TC’ 1’40”
Every missed reps: 20 Thrusters penalty @empty bar
A. Gymn. + Warm up 3 rounds: 10 scapula pullups 12 cossack squats 10 down-ups B. 20.5 (TC’ 20′) Complete the work as desired 🙂 Rx 40 ring muscle- ups 80 cals row 120 wallballs Open Bar Muscle up/ C2B/ Jumping BMU/ Jumping C2B C. Cool down
Warm up: 2 rds *6/6 cossack squat with light KB * 20” hollow hold * 10 scapula pull up * 15” ring dip hold Lifting, gymnastics a)BSQ E90” x 5 rdsx 3 reps(~85 %) b)Ring MU 5’ EMOM, 2-5 reps (Open: EMOM 3 pull up + 3 ring dip or 5-6 Bar MU) WOD 20’…
Wu: Gymn + shoulder mobility A: Amrap 6’ 8 barbell press 8 hrpu 8 down up 8 air squat high knee jump B: 8 min Power jerk practice C:5 set 4 push press + 2 push jerk rest 90’ D:3 rds 10 power clean & jerk open: 25/40 , rx: 60/40 kg 15 cal row…
A) gymn + amrap 6′ 2, 4, 6… Down up V up Air squat B) 5km row C) 8×4 split jerk, across Half of the group starts with the rowing, the other half satrts with the jerks, then change.
Warm up: 3 rounds * 2 wall climb * 8/8 opposite arm-leg raise in tiger crawl pos. * 6/6 single arm kettlebell squat clean+ jerk A)Lifting, strength Clean and jerk daily 1 rep in 15’, any style B)WOD a)For time, TC: 7’ *30 am swing@28/20 kg! (24/16 kg) * 30 strict HSPU (or 35 kipping…
1)SMR, gymnastics, animals 2)4 rounds – 1000 m row – 4′ AMRAP: 35 DU/ 70 SU, 40 mountain climber, 30″ plank 1′ 30″rest btw rounds 3)3 sets – 8/8 one arm row /KB – 30″ superman hold + 15″ hollow
