Wu; Gymn + mobility
A: 3 rds
10/10 donkey kicks
30 jumping jack
10 goblet thruster w. Light kb
30 montain climbers
B:
rx: 5×2-3 strict ring mu
open: ring mu practice or ring pull up and dip
C:Emom 24’
– 10 thruster 40/30 kg open : 30/20
– 1-2 rope climb rx: leg less
– 8 alt devil press with dumbell or kettlebell
– 20/18 cal row open 16/14
D: streching!!
Warm up 4’ amrap * 30 SU * 12 hip thrust *8 barbell clean * 15 jumping jack Lifting, strength a)Power clean EMOM 2 reps, same w., 8 rds b)Hang clean high pull 5×3 WOD 3 rft, TC: 13’ *65 DU/130 SU * 20 double KB clean * 30 burpee Acc.: 3 rnft * 10-12…
1)Warm up with gymnastics & animals 2)ENJOY Buy in: 1000 m row 3 rds *15 push press @30/45 kg *15 box jump overs 3 rds * 15 double KB thruster@2x 12/2×20 kg * 10 T2B/15 K2E 3 rds *20 russian swing * 15 push up Buy out: 1000 m row 3) Hollow hold taba
A. Warm-up: Amrap 6’ 30 Jumping jack 10 Alt. Shoulder taps in push-up pos. 10 Alt. Knee taps in push-up pos. 10 Sit-ups B. Practice in 8-10 min. @ you can choose your weakness Handstand walk HSPU Handstand hold C. In 12 minutes: 2K Row In the Remaining time: Max reps HSPU …
A. Games + animal walks B. Partner workout 150 Box jumps 150 Wallballs 150 Bar facing burpees 150 Pull- ups 150 Air Squats 150 Push jerks 35/25 300 DU’S / 100 DU’S C. Acc. work 100 OH sit- ups @plate D. Stretching
Warm up: 3 rounds * 2 wall climb * 8/8 opposite arm-leg raise in tiger crawl pos. * 6 deadlift * 6 goblet squat Lifting, strength a)Squat clean+ push jerk Every 90”x 1 repx 5 rds b)Deadlift 3×3, same w. WOD 21-15-9-6-3 reps of * power clean@35/50 kg * bar facing burpee
A. Warm-up: Gymn. + Amrap 8’ 10/10 Single-Leg RDL 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Practice: Rope climb (Legless) Pegboard C. 5 Rounds for time: TC: 20’ 1 Pegboard or 1 Seated Legless Rope climb 20 Burpee 10 Alt. Hang Snatch 10 Alt. Hang clean…
