2020.05.02. – Szombat

Wu:gymn+ wirst mobility A:3 rds 5 wall walk 9 bb power sn 13 wb clean 17 cal row B: 5×3 power snatch choose weight C:3×6 snatch high pull D: 100 reverse lunges wall balls shot to target 9/6 Every rest, 10 deadlift 100/60 kg open(60/35) E:50 abwheel 50 hip extension  

A) gymn + fish game on the rower B) Work in Duos : 40 RFT (together, U go, I go) : * 1 Squat Clean @80-60/55-25 – 3 DL @80-60/55-25 * 1 Rope Climb ascent – 3 Ring Dips * 6 Reverse Lunges

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…

A) gymn + 3 sets: – 10m banded X-walk – 10 banded good mornings – 20″ plank w/ alt leg raises + 3′ continuous empty barbell warm-up B) E2’30” for 15′ 1 Squat Clean + 1 Split Jerk (3″ pause at receiving position) (drop!) + 1 Squat Clean + 1 Front Squat @70% of 1RM…

Warm up: A: 7 sets not for time 1 hand climb 2 scorpions 3 push up 6 opposite arm/ leg raises superman position B. For time 100 Devil press w. 2×1,5-2l, or dumbells EMOM(inc:0:00): 20 jumping jack C: 3 sets 30 sec max effort sit up,  30 sec 1-arm pushup hold rigth,  30 sec 1-arm…

Mobility: Shoulders+Spine                                Activation: 3RDS + Barbell WU                                                                   …