A) gymn +
100m bear crawl *E30″ : 1 down up
B) 3 x 13 strict HSPU (rx: def, open: Z-press @double KB)
C) E30″ until fail
Odd) 1 power clean, climbing
Strat from 40%, add 5/2,5 kg
Even) 15 DU’s (open: 20″ DU practice)
D/1 30 facing burpees for time TC:2′
Rest 2′
D/2 30 lateral burpees for time TC:2′
Rest 2′
D/3 30 burpees for time TC:2′
E) 100 reps alt. leg raises in plank
WARM-UP AMRAP 8’ 1’ SKI/ROW (30”EASY,30”MODERATE) 20 ALT PLANK TWISTS 20 HIP ROTATIONS @90/90 15” ACTIVE HANG WOD_2 PERSON TEAM AMRAP 28’ 60 WB CLEANS @9/6 50/40 CALS SKI/ROW 40 WB THRUSTER @PASS TO EACH OTHER OVER PULL-UP BAR 1’ SYNCHRO PLANK 30” SYNCHRO ACTIVE HANG (B: AS WRITTEN ; RX: WALL BALL @…
W-U_3X -10 SCAP PULLS -10 BB PUSH PRESSES -10/10M SIDE MONSTER WALK @BAND 1.STR_E2MOM 10′ -5 PRESSES + 3 PUSH PRESSES @70% OF PRESS 1RM 2.WOD_”ROW CINDY, ROW” AMRAP 20′ -5 PULL-UPS -10 PUSH-UPS -15 AIR SQ -20 CALS ROW THEN 3-5′ COOL DOWN ON ROWER MACHINE @DAMPER 1-2/ UNDER 20 S/M 3.ACC_CORE ON ROWER 3X…
1. Act. 2 rds. * 20m Bear walk * 20 Butterfly situps * 20m Tiger walk * 20 Bird-dog 2. Partner Wod / „You go-I go” 10 rounds for time (5-5 rds.) * 20 cals row * 15 target burpees * 10 thrusters @45/35 or db KB 3. Stretching
Week 3 WU.: 5’ Amrap 6 Barbell high Pull @only BB 14 Low Switch Cossack Squats 10 Dead bug 12 Power Band pull aparts A.: A/1 4 rds 2 Snatch Grip Deadlift 1 Power Snatch 1 Hang Power Snatch *same weight, 70% of 1RM of Power snatch *rest 90” …
SMR + A. 3 sets @ easy pace 90″ cardio machine 15m Bear walk 15m walking lunges B. Amrap 20′ @ moderate pace 400m Row 12 Plate GTOHs 15 Abmat sit-ups 20m Farmer carry @ 2xKB , heavy C. Emom 6′ – 3 sets 20″/20″ Side plank 40″ Russian twist
1. Activation / Half Tabata 20″ work/ 10″ rest a. Reverse lunges @just barbell b. V- ups 2. Gymnastics / E1’30” for 7’30” * 12 Weighted sit- ups * 3-5 Strict HSPU * 3-5 Strict ring pullups 3. Split jerk from ground / For time / TC: 8 min 2 @85% 4 @80% 6 @75% 8…
