A) gymn + 3 rnft
– 20 jumping jacks
– 20″ plank
– 10 sdhp
– 10 goblet squats
– 5 push ups
B) open 20.2
C) 4 sets:
10 heavy DB bench presses
10 bent over rows @50/30
D) 4 sets:
20 hollow rocks
40m slam ball/sand bag carry (only bear hug)
E) 50 banded pull aparts
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 + amrap 7′ – 10m bear crawl – 20″/20″ 1-legged glute bridge hold – 7/7 upright row B) EMOM 16′ – 4 sets 1) 8 DB bench press 2) 12 medball squat clean 3) 16 alt. pendlay row 4) 12 abmat sit-ups C) For time: 5-4-3-2-1 rope climb ascent 50-40-30-20-10 DU’s Tc:10′ D)…
A. Warm-up: Gymn. + 3 sets of: 10m Bear crawl 10m Monster walk 60s. Plank 20 Air squat B. Every 2’ x 5 sets Back squat x 5 reps @ 80% of 1RM C. Every 3’ x 5 sets RX: 21 Toes to bar 15 Push-ups 9 Hang power clean @ 50/30kg Open: 21 K2E…
A) gymn + 3 RNFT: – 6 inchworms – 6 get up Johnny – 30″ plank with alt. leg raises B) Max reps of parallette Strict HSPU (hands and head at the same height) then 3 * 8 db KB Z-press (you choose the weight) C) 4*3 Power snatches @77% of max (No tng) D)…
A)Warm up: 5’ amrap – 6 walkout – 2 wallclimb – 8 goblet squat with 2” hold at bottom – 5/5 hip thrust, 1 KB in overhead; single arm B)Lifting, strength a)Squat snatch (Open: Power snatch) daily max in 12’ b) Power snatch 30 reps for time@ 55 % of a) C)WOD 15’ amrap –…
Warm up Lifting, gymnastics a)Deficit HSPU (w/abmat and plates) 1 rep max Rx: strict, Open: kipping /or practice b)Power snatch For time 10 reps@ 60 % of 1 rm 8 reps@ 70 % 6 reps@ 80 % 4 reps@ 85 % 2 reps@ 90 % WOD 5 rounds for time: * 400 m run *…
