A. Warm-up: Gymn + 3 sets of:
45s. Plate hops
45s. Handstand hold
45s. Plank
45s. Squat hold (bottom pos.)
B. “Mary” Amrap 20’
5 Handstand push-up
10 Pistol squats
15 Pull-ups
C. Strict press – from rack
3×8 reps @ same weight
*Try to use 65-75% of 1RM
D. Acc.
10/10 KB windmill
30s. Hollow hold
x 4 sets
A. Warm-up: Gymn + Amrap 8’ 50 Double-unders / 100 Single-unders 10 Reverse snow angel 5/5 Half kneeling KB strict press @ easy 10 Kang squat @ without weight B. Max unbroken Double-unders *only 2-3 attempt C. “DT” with box 5 Rounds for time: 1 Round of “DT” 15 Box jump @ 60/50cm Tc: 15’ …
Wu: gymn+ Elbow and ankle mobility A: 3rds 10 down up 15 good morning with band 8/8 one arm c&j wit easy dumbell 8/8 one leg hip thrust B: squat clean and jerk climbing For time 10 reps 50% 8 reps 60% 6 reps 70% 4 reps 75-80% 2 reps 80-85 % C:Run time 5×400…
Warm up 5’ amrap * 10 scapula pushup * 5 get up Johnny * 30” superman hold * 10 air squat Lifting, strength a)Strict press E90” x 3 reps, not tng, 4 rounds b)Push up btw 2 plates (hands on plates) 4x 8-12 1’ rest btw sets WOD 10’ amrap * 15/12 cal row *…
A) gymn + AMRAP 5′ 5 strict press @empty bar 7 air squats 9 sit ups 11 good mornings @empty bar B) max reps of def. Strict HSPU (From 2*10/5 kg plate), then 2 sets from the ground : add 1rep to the last weeks 70% C) 4*5 power snatches , climbing from 55% of…
A. Warm up with Games B. Partner Wod / For Time 180 Human Carry / change at 30 m 100 Wallballs / change at 10 reps 1500 m Row / ..300 m 75 Burpees / syncron 800 m Run / together 100 Am. Swings / ..10 reps
A) gymn + AMRAP 6′ 8 scapula pull ups 12 shoulder taps in push up pos. 8 banded pull-aparts 36 jumping jacks B) Max reps weighted strict pull ups, then @10/5kg plate 2 sets : add 1 rep to the last week’s score ( wo/weight ) C) EMOM 8′ 2 Push jerk from rack @…
