2021.08.26. Csütörtök

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 …

CROSS A. Emom 6′ – perform all exercises in the same minute! 15″ easy run in place 8 bent over snow angels- no weight 5 burpee into air squat ( https://www.youtube.com/watch?v=O0ZXrix1_w4 )    B.  For 8 minutes @ moderate pace 1′ Cardio machine  3  Man-makers @ 2xDB ( light/ moderate weight )  20m Heavy Farmer carry @…

W-U_3’ CONT. WORK (3X) @EASY! -15”JUMPING J -15”LONG STRIDERS -15”MOUNTAIN C -15”AIR SQ 1.WOD_27’ AMRAP @STEADY STATE ZONE! (NASAL BREATHE, VERY EASY PACE) -24 AIR SQ -24/20 CALS ROW -24 ALT REV LUNGES -24/20 CALS ROW -12/12M ASSIMETRIC CARRY /OH12KB-FARMER24KB @DAMPER 1-2 ON CARDIO MACHINES 2.ACC_3SETS -10 BAT-WINGS -10 ALT SIDE PLANK TURNS

1. W-U 2X 15″ Jumping Jack 15″ Butt Kick 15″ Mountain Climber 15″ Air Squat 10 Med Ball Cluster     2. HERO WOD _ Kettlebell LANE For time:   800m Med Ball Run @9/6kg 56 Alt Kb Snatches @20/12kg 39 Burpee Box Jump-Overs @60/50cm 84 Wall Ball @9/6kg 800m Med Ball Run @9/6kg 84 Wall Ball…

SMR & GYMNASTIC & MOBILITY   A: 3 rds 10 ring row 8 scapula push up 6 reverse burpee 4 pvc pipe sq snatch 2 wall climb     B: E2mom x5 snatch&pull combo max load 60% focus technique 3 snatch 5-10 strict pull up rx: 3-6 ring/bar mu   C:”Mucika” 5-10-15-20-15-10-5 Wall ball T2b…

CROSS SMR + General warm-up + Mobility  A.  2 sets 1′ easy cardio machine  15 scapula pull-up  10/ 10 bent over snow angel @ 1,25kg plate ( https://www.youtube.com/watch?v=dvQ8NqHvkyA )    B. Gymnastics Strength  Strict Pull-up / Banded strict pull-up / Box assisted pull-up / Ring row  Amrap – 1 ( stop right before you feel like failing…