SMR & GYMNASTIC & MOBILITY
A: 3 sets
10/10 m tiger walk, back tiger walk
3/3 Turkish get up easy kb
30-45 sec hs hold rx: free sc/ct: at the wall
B: 8 min hswlk practice in pair
rx: max meter
sc/ct: with a stick
C: 5 rds tc 10 min
8 Bsq 50%
10 Deficit push up rx: 10-20 cm sc: 5-10 cm ct: floor or knee push up
D: ‘Annie’
50-40-30-20-10
du
sit up
A) gymn + amrap 7′ – 10m bear crawl – 20″/20″ 1-legged glute bridge hold – 7/7 upright row B) EMOM 16′ – 4 sets 1) 8 DB bench press 2) 12 medball squat clean 3) 16 alt. pendlay row 4) 12 abmat sit-ups C) For time: 5-4-3-2-1 rope climb ascent 50-40-30-20-10 DU’s Tc:10′ D)…
BB W-U_ 1.PRE-LIFTING -SN GRIP PP + OHS 3X2+2/1’ @55% OF 1RM PSN 2.PSN EMOM 4’ -3REPS_ @55-60-65-70% E2MOM 6’ -2REPS_NO TNG @80-80-85% 3.DEF. SN PULL -E2MOM 6’_3REPS @110% OF 1RM PSN 4.BSQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_5REPS @75% 5.WOD_AMREP 8’ 3RDS OF -10 ALT OH LUNGES @42.5/30 -10 T2B THEN MAX REPS PSN 6.ACC_3SETS/1’…
SMR & GYMNASTIC & MOBILITY A: 3 sets 8scapula pull up 10 skeater squat 12 barbell muscle clean B: Power clean climb; max load 60-70% Every minx 10 1 high hang+ 1 hang clean + 1 clean Every catch position 3 sec pause C: ” Ulululu” Buy in: 40 cal row/ski/aab 12-9-6 …
W-U A. AMRAP 4’ 10 SHOULDER TAPS 10 PLANK TOE TOUCHES 5 SDHP @BB 10 HIGH KNEES 5 JUMP SQ B. AMRAP 6’ 3 BSQ @INC W TO 60% 10 SIT-UPS 5 PULL-UPS STR_ BSQ_E90” 6X2 @75% WOD AMRAP 15’ 15 SDHP @40/25 BB 30 SIT-UPS 15 PULL-UPS (B: EMPTY BB, CRUNCHES, BANDED ;…
W-U E30” CHANGE ANIMALS FOR 6’ (12 ANIMALS) 2.WOD_CHIPPER IN 2 PERSONS TEAMS -30WB IN PAIRS (1-1) -50 PULL-UPS -30 PARTNER PISTOLS -50 AM SWINGS -50M KB OH LUNGES -2′ PLANK (CHANGE ANYTIME) -50M KB FARMERS’ CARRY -100 KB SNATCHES -50M KB FARMERS’ CARRY -2′ PLANK (CHANGE ANYTIME) -50M KB OH LUNGES -50 AM SWINGS -30 PARTNER PISTOLS -50 PULL-UPS -30WB…
SMR & GYMNASTIC & MOBILITY A: 3 set 3x run back down the hall 12 lateral box step over 1 left and right hand circle the box in pike push position 10 windshield wiper rx: bar sc/ct: floor B: „Kotsog Turk 4.0” 100 russian swing 90 V-ups 80 Am swing 70 Jump squat…
