Csütörtök

1)5′ amrap * 5 inchworm * 1 bear complex@ empty BB * 7/7 dead bug * 14 air squat 2)BSQ 5×2, same heavy w. 90″ rest btw sets 3)For time, TC: 15′  1992 m row 10 Bear complex @45/60 kg (1 power clean + 1 FSQ+ 1 jerk+ 1 BSQ + 1 jerk) 12 Bar MU…

1)2 rds – 10/10 m bottom up KB carry – 10/10 side plank hip lift – 15 banded row – 10 m bear crawl 2)Bar MU or Ring MU practice in 6-8′ Too easy: strict Too hard: kipping pull ups, butterfly,banded bar mu… 3)5 rft – 3/5 bar MU / 8 CtB/ 12 pull ups/…

A. Warm-up: Gymn. +  60s. Single-unders  10/10 Single-arm Russian swing  5 PVC pass throught + 5 PVC OHS  60s. Wall Sit hold  x 2 sets   B. EMOM 5’  3 Muscle snatch + 2 Power snatch + 1 OHS  @ 30/20kg BB    C. For time: TC: 13’  21 Power snatch @ 40/25kg 75 Double-unders…

A. Gymn. + 2rds.: • 20m bear walk • 40″ plank with alt leg. raises • 20m tiger walk • 25″ reverse plank B. Weekend Wod / Amrap 30′ • 100 cals row • 30 burpee over the row • 50 air squats • 30 abmat sit- ups C. Stretching 🙂

Wu: gymn + ankle & elbow mob A: 3 rds 12 lateral box step  30 m bear walk 12 cal skierg B:10 min  Split jerk technic / practice C: For time 30 hang clean and jerk 30/20 (rx 40/30)2 30 lateral burpee 30  hang snatch 30/20 ( rx 40/30) -15 wall climb /hspu (rx strict hspu)…

1)3 sets * 30″ superman hold  * 5 BB muscle snatch * 6/6 lunge steps * 30″ high knee run 2)Lifting: E90″ x 5 sets x 1 complex 1 snatch high pull + 1 power snatch + 1 OHS (Open: 1 snatch high pull + 2 power snatch) 3)Strength: BSQ 3×3, same weight 2′ rest 4)For…