Wu: Gymn + wrist & elbow mobility
A: 3 rds
10/10 plate shoulder halo
10 bb front rack lunges step + shoulder press
30 mountain climbers
B: E90 x 6
3 hang power clean (climbing heavy)
6 bar facing burpee
C: Run track
Every 3 min 500m x 4
then
every 30 sec 100m x10
D: 3rds
30 m double kettlebell carry 24/28
60 sec slam ball hold 30/40/50/70
30 sec ghd hold
1)5′ amrap – 6/6 shoulder taps in push up pos. and 6 HR push up – 1′ easy row – 10 air squat 2)4 sets, 90″ rest btw sets – Bench press x 6 reps – Rope climb x 2 3)5 rounds for time – 10 double dumbbell thruster – 15 sit up /10 GHD…
Warm up: banded shoulder mobility + 4’ AMRAP *12 down up * 6 T-push up * 6 TRX row * 12 TRX mountain climber Lifting, strength Bench press 4×2,same weight 2’ rest btw sets WOD a) Jackie: for time, TC: 12’ 1000 m row 50 thruster@20/15 kg BB 30 pull up/30 TRx row b)5 round…
A)Warm up gymn+ 5′ amrap – 25 DU – 20″/20″ side plank – 12 reverse snow angel – 10 barbell snatch deadlift B)Lifting, strength a)5 sets, E 90″: 1 snatch deadlift + 1 snatch high pull + 1 power snatch, same weight b)”Randy”: 75 power snatch for time @ 25/35 kg TC: 7′ C)WOD 5…
A) gymn + 20 reps of: Scap pull up Jumping Jack Alt Vup Air squat Walking plank B) Max reps strict C2B (open : banded strict C2B) Then 3*15 banded BTN pull down C) Front squat 4*3 @85% D) AMRAP 10′ 2,4,6… – alt. Devil presses (you choose the dumbbell) – *10m shuttle run E)…
A. Gymn. + Barbell Warm up with Coach B. EMOM 10′ ODD: 1 rounds Cindy (5 pullups+10 pushups+15 Air squats) EVEN: 4 Power Clean @70-75% of 1 RM REST 3′ C. EMOM 10′ ODD: 6 Burpees + 6 Wallballs EVEN: 4 Push Jerk @70-75% of 1 RM REST 3′ D. E 2′ 30″ for 12’30”…
1)Hip & shoulder mobility, 5′ easy cardio + 10/10 Dead Bug 2)5 sets, same weight, 90″ rest btw sets 1 hang squat clean+ 1 power clean from ground + 1 FSQ 3)8′ OTM Odd: double KB front rack squat x 10 Even: 40″ superman hold 4)For time 21-15-9 reps of * pull up * deadlift@50/80 kg ~>after…
