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WU: 3 RDS
30″ Wall Seat
20 Keeing Hand Cirlce Forward
12 Air Squat
20 Keeing Hand Cirlce Backward
B. 6 RDS
6 Squat Jump
6 Hand Raised Push Up
6 Jumping Lunges
6 Diamond Push Up
6 Cossac Squat
6 One Hand Burpee
Buy In 20 Thrusters
Then 5 RDS
5 Wall Climb
5 Seated Arnold Press
30 Cross Jack
Cash Out 20 Thruster
C. 3 RDS
12 Runner’s Sit Up
12 Plank Jack
12 Russian Twist
1)Warm up: 3 rds – 10/10 shoulder taps in push up – 30”/30” side plank – 12 snow angel 2)4 rds, 90” rest btw rounds – 10/10 one arm row – 30” overhead hold something heavy – 8/8 press 3)2x 10’ amrap, 3’ rest btw sets First amrap: 20 burpee chair step up, 15 air…
1)Gymn + 2 rds as warm up * 10 scapula pull ups * 15/15 m OH KB carry * 8/8 cross body deadlift * 10/10 russian twist / no weight * 8/8 box step 2)Strength: 4 sets, 1′ rest btw sets a)Box step, alternating, 2x KB in farmer carry pos. X 6/6 b) Inverted row…
A. Games, then barbell warm-up together B. For time ☆ Buy in: Rx: 100 Double- unders Open: 50 DU’s ☆ 10 rounds: • 10 thrusters @40/30 • 10 lateral burpees ☆ Cash out: Rx: 100 Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders
A) gymn + amrap 7′ 8 lateral box steps 10 toe touches in push up pos. 12 sit ups 20 jumping jacks B) E90″ for 12′ – 8 sets 5 power clean & jerk C) For time: 20 burpees 40 empty bar thrusters 20 burpees TC: 7′ D) 5 sets: 40″ glute bridge hold 6/6…
Wu: Gymn + pvc mob A: 2 rds 2 min frog position 20 plank to push up 5 hindu push up 20 dead bug B:10 min Power snatch&ohs technik practice C: E2mom x10 10 invertalt ring row 10 push up (rx push up jump to plates 5/10/15/20 kg) D:3 rds 30 m kb carry left arm front rack 30 good…
A: 3rds 10 cat-camel 16 dead bugs 10 scorpions 30″ superman hold B: AMRAP 8’ 2 Lunge step 2 Burpee 2 Alt V-ups 2 alt biceps curls w.ásványvíz 4-4-4-4-6-6-6-6-8-8-8-8….etc 2 min rest Then….. For Time 3 rds 100 mountain climber 100 jumping jack 100 bicycle abs 100 push press w. double ásványvíz C:…
