2019.11.09. Szombat

A. Gymn. + 3 rounds: 40″/40″ side plank 10 hamstring curls @TRX/fitball 15 banded pull aparts B. Snatch Complex 5 sets   /1’30”-2″ rest btw sets/ 1 Power Snatch + 2 Low hang p. snatch @75% of 1RM P.Snatch C. Back Squat 4×7 (3-1-x-x)    @60% of 1RM D. WOD – EMOM 16′ 1. 12/15 cals row…

A. Gymn. + 2 rounds: 1′ shuttle run /20m segments/  40m bear walks 10 lateral box steps   B. AMRAP 30′ 500m row 12 target burpees 16 box step overs @double medium KB (12,16) 20 alt. v- ups   C. Acc. Work 5X 10/10 KB windmills @medium KB 8/8 Bulgarian squats without weight 15 hip…

  A. Intensive SMR in 8 minute, then 2 rounds: 2’ cardio machine 12 cossack squats 14 alt. KB hang cleans   B.  AMRAP 30’ 400 m row 10 Thrusters @empty barbell 10 Lateral burpees 15 HRPU’s 24 alt. reverse lunges   C. Stretching together

A)Warm up SMR+ shoulder mob+ some cardiov. warm up B)Lifting, strength a) E90” for 6 sets 2 push press + 1 jerk /from ground/ b) Double KB strict press 3×10-12, same w. 90” rest btw sets C)WOD 15’ amrap – 15 ball squat clean – 15 T2B – 15 alternating dumbbell snatch D)Acc. Plank hold…

A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.3 C) 4×4 Back squat @85% D) 4 sets: 30 legs over the parallettes 50m slam ball/sand bag carry (only bear hug) E) 50 deltoid raises @2×5/2,5 plate

Wu: Gymn + shoulder & wrist mobility A: 2 rds 1min work 15 sec rest and change – skierg – lateral box step over – wall climb – bench T-spine mobilization (pvc) B: Otm 8’ – 3 shoulder press (+5% last week) – 7-8 bar muscle up open: c2b + ring dip or pull up…