Weekend

  1)3 sets – 10 hip thrust and 20″ hip thrust hold – 20″ plank – 10 barbell deadlift 2)Deadlift 5×3, not tng 2′ rest btw sets 3)4 sets for quality, 1′ rest btw sets – 12 russian swing@heavy – 20/20 bottom up kettlebell hollow body flutters – 10 abwheel – 10 goblet squat @heavy…

A. Warm up with Games B. Partner Wod / For Time 180 Human Carry / change at 30 m 100 Wallballs / change at 10 reps 1500 m Row / ..300 m 75 Burpees / syncron 800 m Run / together 100 Am. Swings / ..10 reps

SMR + A. 4 rounds: 10 cossack squats 8 inchworms 6 down- ups B. Back Squat E1’30” for 7’30” 5x 1-2 @95% of 1RM C. RX : 19.3 TC’ 10′ 60 m OHWalking Lunges @22,5/15 DB or 24/16 KB 50 Box steps 60/50 cm 50 Strict HSPU’s 60 m Handstand walk Open: 60 m Front…

A. Warm-up:  100 Single-unders  10/10 Single-Leg RDL @ without weight  20 Alt. Shoulder taps in push-up pos. 30-45s. Dead hang on bar  x 3 rounds  B. Romanian Deadlift x 8 reps @ medium/heavy weight x 5 sets  C. RX: Amrap 14’  90 Double-unders  75 Wall ball @ 9/6kg  60 T2B  45 Push-ups 30 Alt. DB…

Warm up gymn+ running WOD a) 2 rounds of 5’ time cap: * 25 cal Row * 15 burpee box climb over @~ 120/140 cm *  AMRAP rope climbs in remaining time 2’ rest btw rounds b) For time Cash in: 10 bar MU/25 pull up 5 rounds of: * 8 CTB/8 inverted row * 5 STOH @40/70…

A) gymn + 2 rounds 10m bear crawl 10m dwaf walk 10m tiger walk B) Paused split jerk (3″ in dip and receiving position too) Work up to heavy double in 7′ C) Front squat 3*4 @ 80% D) Max reps of butterfly C2B (Open: pull-up) E) E30″ for 8′ 1) 10 WB 2) 8…