1)3 rounds as warm up
* 50 simple under
*10 m crab, 10 m spider walk
* 40″ push up hold
*15 m double KB overhead carry
2)Push press from rack
Every 90″ x 3 reps not tng x 5 rounds
3)3 rounds for time
*15 power snatch@25/40 kg
*20 T2B/25 K2E
4)3 sets for quality
* tall knee alternaring push press/double KB x 6/6
* KB close grip push up (hands on KB) x 5-8
Gymn. + Warm up + A. 3 slow rounds: 15 m duck walk 5 inchworms 10 reverse crunches 20″/20″ side plank B. E2′ for 10′ Back Squat 5×1-2 @92,5% of 1RM C. Weighted Pushups 4x 8-12 reps (1’30” rest btw sets) D. RX : 19.2 Beginning on an 8-minute clock, complete as many reps as…
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: Gymn. + Hip mobility Then.. 2 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 15/15 reps @ without w. Single-ARM Strict press x 15/15 reps Alt. V-ups x 20 reps 60s. Squat pos. Hold B. For time: 12-9-6 reps of: TC: 7’ STOH @ 60/35kg Front squat…
Warm up gymn with PVC+ barbell warm up together + some core exercise B)Lifting, strength a)Snatch (anyhow)E2’ x 3 reps tng, climbing 5 rounds b)FSQ 3×2, same w. C)WOD: 4 rounds for time * 30 am swing@12/20 kg * 15 T2B * 10 m one arm overhead walking lunge
A) gymn + 100m spider walk *e30″ : 2 alt. Vups B) daily max in 7′ 1/1 bottom up KB TGU C) 5 sets: – 6 heavy bench press – 10/8 cal row – 12 medball squat cleans @15/9 – 1′ rest btw D) 50 KBS for time @24/16 *every break: + 5 KBS E)…
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
