A. Gymn. + Warm up 3 rounds:
10 scapula pullups
12 cossack squats
10 down-ups
B. 20.5 (TC’ 20′) Complete the work as desired 🙂
Rx
40 ring muscle- ups
80 cals row
120 wallballs
Open
Bar Muscle up/ C2B/ Jumping BMU/ Jumping C2B
C. Cool down
A) gymn + AMRAP 6′ 6 crab & reach 6 cossack squats 6 hindu push ups 6 ring rows B) EMOM 10′ – 5 sets 1) 16 pistols 2) 15/12 cal Ski Rest 5′ EMOM 10′ – 5 sets 1) 14 pistols 2) 15/12 cal Row Rest 5′ EMOM 10′ – 5 sets 1) 12…
A) Warm up gymn + 2 x (20 alt. snow angel, 20 jumping jack, 10 shoulder taps in handstand or 20 shoulder taps in plank, 40 SU) B) Lifting, strength a)) Push Press Daily 1 rep in 12′ 2 min rest b) STOH 30 reps for time @60% Push Press C)WOD 5 rounds of 50″…
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 @…
A. Warm-up: Amrap 5’ 5 Inchworm 10/10 Single-arm R. Swing @ 12/16kg KB 15 Air squat B. Squat clean + Hang squat clean + Front squat – go to heavy complex in 8 min. Then.. Every 90s. x 6 sets Squat clean + Hang squat clean + Front squat @ 80-85% of B C. Max…
Warm up @ ‘PVC Pipe’ + A. AMRAP 8′ 15 m Bear walk 15 m Walking lunges 15 m Tiger walk 15 m Broad jump B. 5×3 Drop Snatch (climbing) / Practice Rest 1′-1’30” btw sets C. E1’30” for 6′ OHS 4×2 RX: @85-90% of 1RM Open: you choose the weight D. AMRAP 7′ (SB…
Gymn. + A. 3 rounds: 1′ Jogging 10-10 Cross body deadlifts 5 Strict pullups B. Find your 1RM deadlifts in 10 minutes. C. AMRAP 9′ 50 Air squats 30 Clean&Presses (change anyhow) @16/24 10 Bar Muscle ups / Jumping Bar Muscle up!! D. 4 sets: 50″ Sandbag hold @min. 35 kg 15 Butterfly situps @heavy…
