1)3 rds
* 10 banded row
* 20″ HS hold/wall
* 8/8 dead bugs
* 5 BB press
2)Strict press E90″ x 3 reps x 4 sets
3)Weighted strict pull up /Open: just strict, no weight)
5×3, same w., 1′ rest
4)5 rft
* 50 DU /100 SU
* 25 abmat sit up
* 40 mountain climber
5)Double KB heavy farmer carry 3x 30″
A. Gymn. + Amrap 6′ • 12 air squats • 12 crab&reach • 6/6 shoulder presses • 1/1 TGU B. Lower Body Strenght ☆ 4 sets • 8/8 single leg RDL • 16 alt. Pistols C. For Time ☆ 10-9-8-7-6-5-4-3-2-1 /@30/40 kg • OHS • Pull- ups • Push- ups D. Acc. Work • 100…
A) gymn + amrap 6′ (easy) – 10 steps tiger walk – 10 birddogs – 10 banded biceps curls – 6 cossack squats – 6 hindu push ups B) ‘Angie’ For Time : – 100 Pull-Ups – 100 Push-Ups – 100 Sit-Ups – 100 Air Squats >35′ 25′-35′ 15′-25′
Wu:Gymn + elbow mobility A: 2 rds 4/4 turkish get up /light kb/ 6/6 one leg burpee 8/8 one arm sit up 10/10 kb one arm snatch B:10min Power snatch climbing heavy 5×4 C: „B” last weight 3×7 snatch high pull D: For time 100-80-60-40-20 Duoble under (open 1,5x simple) 10-8-6-4-2 burpee toes to bar…
WU: 3 Sets of: 10 Glute Bridge 10 Sit Ups 10 Toe Touches in Push Up A. E4′ For 28′ – 7 Sets 100 Butt Kickers 10 HSPU (Pike Push Up) 75 High Knee Run 7.5 Burpee (7 Burpee + Just Down) 50 Mountain Climbers 5x V-Up + Tuck Up + 10 Bicycle Abs B….
A. Gymnastics / SMR B. Warm-up: 3 sets of: 3 Deadlift + 3 clean pull + 3 muscle clean + 3 hang power clean @ empty BB 20″ HS hold 8 abmat sit-up (no weight!) 8 alternating box step-up ( no weight!) C. WOD For time: 5 rounds: – 5 Hang power clean @…
Wu: gymn+thoracic mob A: 3 rds 30 m kb front rack carry 30 sec parallette L-sit hold 20 plank to push up 20 jump lunges B: E2mom x5 Odd: 10 kb or db floor press Even: 10 inverted row C: 3 rds For time 30 Am swing 32/28/24/20/16/12/8kg 40 cal row 20 kb taters D: Accessory…
