Warm up
3 rounds
* 6/6 hang KB clean/ light/
* 15 down up
* 10 banded good morning
* 15” hollow hold
Lifting, strength
a)E90” x 5 sets same weight
3 deadlift+ 3 hang power clean+ 3 FSQ unbroken tng
b) Grace 30 GTOH for time@42.5/55 kg; TC: 6’
WOD
For time: 27-21-15-9 reps of
* double KB thruster @2×12/2×20 kg (Open: lighter)
* CtB (Open: pull up)
Acc.
tabata hollow hold
A) gymn + 3 RNFT: – 6 inchworms – 6 get up Johnny – 30″ plank with alt. leg raises B) Max reps of parallette Strict HSPU (hands and head at the same height) then 3 * 8 db KB Z-press (you choose the weight) C) 4*3 Power snatches @77% of max (No tng) D)…
Wu: Gymn + hip & shoulder mobility A: 3 rds 15 m monster walk 10 alt. scorpio 5mu sn + 5 ohs + 5 power sn + 5 squat sn B: 5 min Find your 1 RM power snatch (open:climb heavy) then 5min find your 1 RM squat snatch (open climb heavy) C:BSQ 50%3 60%3…
A. Warm-up: Gymn. + 3 sets of: 10 Down-ups 10/10 Upright row @ easy KB 10/10 Suitcase Deadlift @ easy KB 10 PVC pass throught 10 PVC OHS B. Barbell warm-up for Snatch Then.. Pause squat snatch @ daily max in 10 mins. *3s. pause at the bottom pos. Open: Power snatch (technic) C. 3…
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.
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) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.3 C) 4×4 Back squat @85% D) 4 sets: 30 legs over the parallettes 50m slam ball/sand bag carry (only bear hug) E) 50 deltoid raises @2×5/2,5 plate
