A)Warm up: SMR + shoulder mob+ gymnastics
B)Lifting, strength
a)Strict press E90” x 4 rounds; 3 reps same weight
b) Strict pull up 5×3-5 reps
Open: banded
1’ rest btw sets
C) WOD
6’ AMRAP
* 20 cal row
* 5 Bar MU/ 10 C2B/ 12 pull up
* 15 OHS@ 20/15 kg barbell
3’ rest
6’ AMRAP
* 15 cal SkiErg
* 10 T2B
* 12 lunge steps, 1x KB in overhead
D)Acc.
One arm row/KB + Hollow hold
3×10/10+ 3x 30”
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
A. Gymn. + Warm-up 2 rounds: 20m bear walk 40″ plank @leg raises 20m tiger walk 30″ reverse plank B. Weekend Wod: AMRAP 30′ 100 cals row 30 burpee over the row 50 thrusters @empty bar 30 abmat sut-ups C. Stretching
SMR + A. Amrap 5′ 5 inchworms 10 cossack squats 15″ hollow rocks 20 Jumping Jacks B. 1RM Back Squat ~ in 15′ C. RX: 19.4 TC’12’ @43/30 3 rounds of: 10 Snatches 12 Bar Facing Burpees Rest 3′, then 3 rounds of: 10 Bar MU’s 12 Bar Facing Burpees OPEN: AMRAP 12′ 8 Pullups…
A) gymn + 3 x 10m tiger walk 10 sit ups 5 get up johnie B)E30″ for 30′ – 10 sets 1) 6 HSPU (rx:strict) 2) 6/4 cal row 3) 6 burpees 4) 6 slam ball over the shoulder @heavy 5) 6 pull-ups (rx:c2b) 6) 6 cal assbike C) 5×5 Back squats, climbing
Wu: Gymn+ shaolin A: 3 rds – 6/6 one leg romanian dl with kb 12/16 – 12 barbell hip thrust 25/30 kg – 10 cal row B:E2mom x 5 – 5 banded deadlift 50%( focus on speed and technik) C:For time ( squat start the floor) 20 front squat Open 30/40 Rx 40/60 20…
Big SMR, gymnastics 1)5’amrap * 6 inchworm *25″ plank * 30 jumping jack * 20 shoulder taps in push up pos. 2)3 sets for quality, 90″ rest btw sets * 3-8 strict pull up * 8/8 box step, 1x KB in farmer carry, opposite arm-leg * 10-12 push up * 30″ superman hold 3)25′ EMOM: 40″ work/20″…
