Wu: Gymn + games
A: 3 rds
12 ring row
12 alt leg hip thrust
12 hrpu
12 m monster walk
B: ” SB WHITTEN „
5rds
22 kb swing 20/12 (rx 28-32/24-20)
22 box jump 60/50 cm
500 m row
22 target burpees
22 wall ball 9/6
C: unbroken
100 weighted sit up 20/15 kg
100 good morning w. band
1)3 sets – 15 pulldown in superman – 10 sit up to reverse bridge – 20”/20” single leg hip thrust hold 2)18’ amrap – 8/8 Hop over lunges – 8 Wall climb – 16 power clean/ 2x ásványvíz – 16 down up 3)3 sets, not for time – Cross body crunch x 10/10 – alt….
A. Gymn. + Warm-up: 15/15 Single-arm Russian Swing @ Easy! 20 Plank to Push-ups 60s. Squat pos. hold 30s. Handstand pos. hold x 3 sets B. 3 Rounds for time: 10 Clean & Jerk @ 60/40kg 10 High Box jump @ 80/60cm Rest 5:00 C. 3 Rounds for time: 10 Bar MU’s…
A) gymn + amrap 6′ (easy) – 10 steps tiger walk – 10 birddogs – 6 cossack squats – 6 hindu push ups B) E2′ for 10′ 200m Run + 8 alt. DB Snatches w/22/15DB C) EMOM 10′ 1 round ‘Cindy’ (Rx: 5 C2B + 10 Push-up (chest to ground) + 15 Jumping Squats) D) 30…
A. Gymn. + 3rds.: • 10m KB death march • 20 bent hollow hold • 10 cuban presses B. Deadlift ☆ Let’s see your daily max in 12′ C. Metcon ☆ 5 Rds. For time: • 10 Power Cleans @60/45 • 10m walking lunges @db heavy dumbbell / farmer hold • 12 kipping HSPU’s
Warm Up: Gymn A. 3 Rds not for time 10/10 Single Leg Romanian Deadlift 20 Alt V-Ups 20 Alternate Tou Touch B. 4 Rds For Time 100 Mountain Climber 50 Sit Up 20 Hand Release Push Up C. 3 Rds 30 Arch Rock 30 sec rest btw sets
A) gymn B) AMRAP 30′ (with a Partner) Buy In: 1500 meter Partner Row (750m change) Then, in time remaining: Partner A completes 1 round of: 15 KBS @24/16 10 Burpees 5 Ground-to-Overheads @42/30 Partner B performs: Max Wall Ball Shots Partners rotate each round until team completes 150 Wall Balls Then, in time reamining: Max…
