Warm up
5′ amrap
200 m run
6/6 KB clean@ medium
20″/20″ side plank hold
Lifting, strength
Power Clean daily max in 8′
+ E2′ x 3 rounds : 2 power clean@ 90 % of daily max
WOD
21-15-9-10-11 reps of
* deadlift 50/80 kg
box jump overs
wallball
Acc.
KB side bend 3x 10/10 + 3x 30″ plank
A. Gym. + Scapula activation + Hip mobility + 5′ moderate tempo row/bike B. 3 sets: 5/8 false grip strict ring pull- ups 16 alt. pendlay rows @2x 16/24 C. Core strength 3-4 sets (1’ rest btw sets) 20 Double leg lifts on parallettes 20 V- ups 20 Crunches D. AMRAP 12‘ 8 Alt….
Warm up 2 rds * 30” reverse plank hold * 5 get up Johnny * 10 air squat with 2” pause at bottom * 200 m run Lifting, strength Back squat 4×3, same w. 2’ rest btw sets WOD 21-15-9 *thruster @25/40 kg * abmat sit up * heavy russian swing Cardio 10 min running…
Weekend Team Games! SB Team Competition Wods.
Wu: Gymn + smr + mobility A: 2 rds 12 alt db snatch light 12 med ball cluster 24 bird dog B. Wodzilla 1 rds 10 du 10 snatch (60/40) open 50/30 crosstraining 25/20/15 kg plate 2 rds 20 du 6 muscle up open: pull up + ring dip or push up crosstraining ring row+…
A. Gymn. + 3 rounds: 16 dead bugs /waist on the ground/ 8 walkouts + 1 push- ups 12 good mornings @barbell B. For Time /use your 70-80% of body weight/ 21 bench presses 21 bar facing burpees 21 deadlifts 15 bench presses 15 bar facing burpees 15 deadlifts 9 bench presses 9 bar…
A. Gymn.+ AMRAP 6′ 12 air squats 12 crab & reach 6/6 shoulder presses 1/1 TGU B. Lower Body Strenght 4 sets: 8/8 single leg RDL 16 alt. pistols C. WOD: For Time: 10-9-8-7-6-5-4-3-2-1 @40/30 kg OHSquat Pull- up Ring Dip D. Acc. Work 100 side bands @empty bar
