1)5′ amrap
– 6/6 shoulder taps in push up pos. and 6 HR push up
– 1′ easy row
– 10 air squat
2)4 sets, 90″ rest btw sets
– Bench press x 6 reps
– Rope climb x 2
3)5 rounds for time
– 10 double dumbbell thruster
– 15 sit up /10 GHD sit up
– 15 cal rowp
4)Barbell biceps curl 3x 12-15
Warm up 3 rounds * 15″/15″ single arm push up hold * 6-8 push up * 12 hip thrust * 6 push press/empty BB Lifting, strength a)Weighted strict pull up 4×3 b)Push press 4×2, same w. 90″ rest btw sets WOD 5 rounds for time * 10 kipping HSPU * 1′ row * 2 ropeclimb…
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
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…
A. Warm-up: Gymn + 3 sets of: 100 Single-unders 10 Ring row 10 Tuck jump 10 Joga push-ups B. Strict press – from rack 5×4 reps @ same weight *Try to heavier than last week C. For time: TC: 3’ 75 Double-unders 25 Wall ball @ 9/6kg Rest 2’ For time:…
A) Warm up: 3 sets of * 3 inchworm * 12 dead bug * 10 PVC OHS facing the wall * 8/8 OH light KB lunge steps B)Lifting, strength a)Power snatch daily 1 rep in 10′ b) Power snatch 5′ EMOM, 2 reps C) Gymnastics Rope climb 3′ AMRAP (Open: practice) D)WOD 13′ AMRAP *…
Gymn + Team Games ⛹️ AMRAP 25′ 0:00-05:00 16 cals Row 16 Box jumps 05:00-10:00 16 Thrusters @empty bar 16 Pullups / Ring rows 10:00-15:00 16 Burpees 16 alt. KB snatches @medium weight 15:00-20:00 16 Mountain climbers 16 Russian swings @medium weight 20:00-25:00 16 HRPU’s 16 Situps Then, Relaxation, stretchin
