NWu: Gymn + shoulder & ankle mobility
A: 3 rds
12 “S”
14 frog jump
16 alt romanian kb deadlift 12/16
20 bicylce abs
B:E90’x5
2 position Squat Snatch= 1 snatch floor + 1 hang snatch
10 wall ball 6/9/12/15 kg
C: BSQ
3×1 90%
2×8-10 80%
D: For time
3 rds
7 burpee pull up
9 power snatch 30/40 kg
11 push press 30/40
E:50 unbroken plate striff legs deadlift 10/20
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″…
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’…
A. Warm-up: Gymn. + Amrap 7’ 10 Banded good morning 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Squat clean – heavy single in 10-12 mins. Open: practice C. Amrap 18’ 18 Box jump 15 T2B 12 STOH @ 50/30kg D. KB windmill 3×10/10 reps @ medium weight
1)Warm up: 6′ amrap – 12 cal easy row – 30″ handstand hold – 8/8 single leg hip thrust – 8/8 dead bug 2)Push press 5×2 same weight 90″ rest 3)Front squat E2′, 4 rounds, 3 reps 4)15′ amrap – 10 thruster @35 kg/50 kg – 5 shuttle run 10 m back and forth
A. Gym. + Scapula activation B. 3 sets: 5 strict pullups 10 chest supported row @ medium DB C. Core strenght 3-4 sets (1’ rest btw sets) 10” L- hang hold 10 GHDSU’s / 10 weighted abmat situps 30” plank (hands on fitball) D. For time: 10-9-8-7-6-5-4-3-2-1 SDHP RX: @50/35 OPEN: 42,5/27,5…
A. Warm-up: Gymn + 3 Rounds of: 10m Monster walk (5-5m) 5 Inchworm 15 Air squat 15 GTOH with plate 5/10/15kg B. Every 4’ x 4 Rounds 75 Double-unders 15 Burpee Box jump-overs @ 60/50cm 8 Thruster @ 60/35kg C. Tempo Ring Push-up x 6-8 reps x 4 sets *[22X1] D. Side…
