Wu: Gymn + shoulder & elbow mobility
A: 2rds 1:15 work 15 sec rest
– skierg
– hand climb
– 10 m run
– dead bug
B: OTM 8’
– 3-5 shoulder press 1 rm 60-70%
– 3-6 bar or ring mu
C: 5 set
2 push press + 2 push jerk + 2 split jerk (+5% last week)
D: For time
2 rds
15 du kb snatch 16/24
30 cal row
15 burpee box jump
E: 3 rds
15 v-ups + 5/10 kg
15 ghd barbell back extension
A. Warm-up: Gymn. + Amrap 6’ 50 Jumping jack 10 Alt. Shoulder taps in push-up pos. 10 Alt. Knee taps in push-up pos. 10 R. Swing @ as powerfull as possible 10 Sit-ups B. Practice in 8-10 min. @ you can choose your weakness Handstand hold Wall climb Handstand walk (obstacle) C. For time: TC:…
A) gymn + AMRAP 6′ 8 shoulder presses @ empty bar 8 burpees 20″/20″ side plank 40 high knee run B) 3 Attemps: max reps kipping HSPU C) AMRAP 20′ 50 box jump overs 30 KB thrusters @24/16 KB 10 rope climb or pegboard asc. 30 KB OH reverse lunges 50 abmat sit ups D)…
Wu: SMR, Gymn A: “Annie” 50-40-30-20-10 Du Abmat sit up 3’ rest then “Bert” 50 burpee 400 m run 100 push up 400m run 150 walking lunges 400m run 200 air squat 400 m run 150 walking lunges 400 m run 100 push up 400 m run 50 burpee then full streching
A. Intensive SMR for at least 8-10 minute, then 2 rounds: 2’ cardio machine 50” plank @alt leg raises 10 ring rows B. AMRAP 30’ 400 m run /5 rounds in the corridor/ 12 C2B pull- ups / pull- ups / jumping pull- ups 24 air squats 12 burpee box get overs @100/120 cm C….
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. Warm-up: Gymn + Amrap 6’ 12 Banded good morning 2 Wall climb + 10s. HS hold 12 KB Taters @ easy KB B. Power clean – heavy single or 1RM in 8-10 min. Open: KB clean or Power clean practice C. Max unbroken reps of: (1-2 attempt) RX: Strict HSPU Open: Kipping HSPU or…
