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 distance partner row
C) 4 sets:
30″ plank
20″ V ups
10″ Hollow hols
1′ rest
Warm up: A: Amrap 6′ 8/8 one leg hip thrust 8 snow angel 30′ sec squat position hold B: For Time 30 rds 2 get up jhonnie ( reverse burpee ) 4 push up 6 skeater jump 8 alt V ups C: 10-20 min Streching
A) gymn + 3 sets : – 10 steps spider walk – 5 cat camel – 10 OHS w/ PVC pipe – 5 pass through B) EMOM 7′ : 20″ max rep strict HSPU (Rx: medball btw legs, Open: plates+abmat under the head) C) E2’30” for 12’30” 1 Snatch High Pull + 1 Low Hang…
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…
A: Warm up 3rds – 16 dead bug – 16 kang squats @seprűnyél – 40 sec arc hold B: EMOM 45″ on / 15″ off x 3-4 rds 1. Jumping Jack 2. Cossack Squat 3. Plank Jack / push up hold pos. / 4. Alt. reverse Jumping lunge 5. High Knees / use your…
Wu: gymn+shoulder mobility A: easy cardioburpee park 2:30 skierg 5 burpee 2:30 row 5 burpee 2:30 aab 5 burpee B:BB wu 5×3 Push Jerk climbing heavy C: For time 30 push jerk 40/25 (open 30/20) 15 pull up 20 push jerk 50/35 ( open 40/25) 10 c2b 10 push jerk 60/15 (open50/30) 5 Bar muscle up…
WU: GYMN + BB WU A. 5 RDS / 2′ Rest 6 Shoulder Press + Max Rep Push Presses B. 4 RFT 400m Run 20 Push Presses 10 Deck Squats RX: 40/30kg Open: 30/25kg Beginner: BB
