Wu: Gymn+shoulder and hip mob
A:10 min open: kipping / butterfly pull up practice
rx:7set 1ttb+1c2b+1bar mu
B:5x4min
200m run
12 kb tatters 24/16kg
12 pull up
C:3 set
6/6 one leg romanian deadlift
12 barbell side
12 barbell good morning
D: streching
Gymn. + Warm up + A. 3 slow rounds: 15 m duck walk 5 inchworms 10 reverse crunches 20″/20″ side plank B. E2′ for 10′ Back Squat 5×1-2 @92,5% of 1RM C. Weighted Pushups 4x 8-12 reps (1’30” rest btw sets) D. RX : 19.2 Beginning on an 8-minute clock, complete as many reps as…
Gymn. + Hip mobility + A. 3 rounds: 10 Alt. v-ups 8 Medball clusters @9/6 6 Down-ups B. 19.1 Amrap15′ 19 Wallballs @9/6 19 cals Row C. Back Squat 5×2-3 reps @90% of 1RM. /2′ rest btw sets D. 4x max unbroken pushup / 1’30” rest btw sets
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’…
A) gymn + 8×45″ row @16/18/20/22/24/26/28/30 s/m B) 1/1 rep max TGU in 8 mins (rx: with barbell) C) Front Squat 13-11-7-5-3-2 reps, climbing from 60% of 1rm D) 1’40” max out / 20″ rest x 1 round 1) Ski for distance 2) alt. DB hang clean & stoh 3) Bike for distance 4) OH…
A. Warm-up: Gymn. + 2 sets of: 200m Run 60s. HS hold 60s. Wall Sit 60s. Plank B. “Running clock” 0:00-10:00 1600/1200m Run (4/3x400m) 10:00-20:00 5 Rounds of “Mary” 5 HSPU 10 Pistol squats 15 Pull-ups 20:00-30:00 1600/1200m Run (4/3x400m) C. Accessory: 25 Abmat Sit-ups 25 Hip Thrust on floor x…
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…
