SMR & GYMNASTIC & MOBILITY
A: 2 sets
3 min cardio machine
2 min bear walk
1 min jumping jack
B: „BájBáj Kotsog Turk”
Buy in: 10 wall climb burpee
3 rds
10 back down run in hall / 1000m row
111 simple under
55 cal row
44 russian swing ct:8-12 sc:12-20 rx:16-24
33 gtoh 20/10 plate
22 t2b/k2e/v-ups
11 atomic sit up ct: 5-1o kg sc:1o-20 rx:15-25 kg plate
Out: 1,5 back and down in hall burpee broad jump
C: Big Streching
W-U_3X/1′ -10 BB RDL -10 BB PRESSES -10 BB BENT OVER ROWS 1.WOD_FOR TIME TC:28′ BUY-IN: 1000/800M ROWING THEN 4 RDS OF: -15 HSPU -15 DL @60/40 -15 BF BURPEES CASH-OUT: 1000/800M ROWING 2.ACC_3SETS -10 REV SNOW ANGELS
A) gymn + 3 rounds – 10m monster walk – 10 deadbugs – 30″ superman – 10 toe touches in push up pos. B) 3 x 15 UB! strict pull-ups C) daily max: 1 power snatch + 1 tng squat snatch + 2 ohs (open:1 power snatch + 2 ohs) D) Amrap 11′ – 35 box…
A) gymn + 80m spider walk *e30″: 3 sit ups B) barbell warm up,then.. EMOM 12′ 1 OHS, climbing from 50% of 1rm C) 5 sets of: 7/7 DB push press 7 strict pull ups (rx:weighted) D) In 8 mins: 30 WB 20 Box Jumps @60/50 30 T2B 20 Box Jumps Overs Max Slam Ball OTS…
W-U_2X -8 PULL-DOWNS @BAND -8/8 DEADBUGS @SMR PUSH BW KNEE&ARM -8 BB RDL 1.BSQ @PAUSE 2’ E2MOM 10’ -5 REPS @60% 2.WOD 4RDS FT -8/8 DUO KB SPLIT SQ -8 WB @9/6 -5 SHUTTLE RUN -24M DUO KB FARMERS CARRY -40 DU 3.ACC_4X -16 ALT GORILLA ROWS
BB W-U_ 1.PRE-LIFTING -TALL CLEAN + TALL JERK 3X2+2/1’ @BB 2.E2MOM 12’ C&J COMPLEX PCL+SQCL+J 1+1+1 @CLIMBING TO 75% OF 1RM CJ 3.WOD_FT TC: 14’ 10-9-8-7-6-5-4-3-2-1 BOX JUMPS @50/40CM 1-2-3-4-5-6-7-8-9-10 THRUSTERS @35/25 4.ACC_4X -8/8 LANDMINE ROWS
SMR + A. Warm-up: Amrap 6′ @ easy pace 8 Down-ups 8/8 cossack squats 20″ plank hold B. For time: 3 rounds of: 12 alt. Box step-up @ single DB – 15/22,5kg 12 GTOH ( snatch or c&j) @ 30/45kg 12 Wall Ball 12 Abmat sit-ups Then; 2 rounds of: 18 alt. Box step-up 18 GTOH 18…
