2023.03.03. Péntek

1. SMR + Shoulder and Hip mobility 2. 10 min skill practice 3. EMOM 15′  1. 45″ bike/ski/jogging  2. 10 burpee box jumps – step down  3. 15 v-ups 4. EMOM 16′  1. 18/15 cals row  2. 12 DB hang snatches @1×22.5/15  3. 13/11 cals assault bike 5. 3 sets – 10/10 banded lateral toe…

1. 1 set – 1000/800m row – 20m inchworms – 10 straight arm band lat pull downs 2. Banded Deadlift / E1’30” – 6×3 reps @30-40% – speed DL- 3. ‘Auxo or Auxesia’ For time 10-20-30-40-50 – WB – Jumping C2B or Simple C2B…C2B !!!  4. Acc. Work – 3x 15 good mornings @just bb

Warm up: gymn+ mobility A: 3 light rds 10 snow angel 10 donkey kicks  10 cobra 10 scapular push up   B: Box step 4×12 barbell behind neck, climbing heavy   C: Wod Every 5 min x4 400 m run / 500 m row 12 barbell lunges 30-60/20-40 kg 6 muscle up scaled: 4-6 bar…

Warm up: gymn+ shaolin in 10 min A) EMOM 9’ Min 1- paralett L-Sit hold x 30” Min 2- Double Unders x 50 (Open:100 SU) Min 3- Tiger walk forth and back 10/10 m B)AMRAP 28’ in team of 2: * 1000 m row( one work, one rest) * 400 m run (together) * 40 m…

Week 4: day 23 Wu: 3 rds 10 snow angel 3/3 Turkish get up easy 15 hip thrust   A:8-10 min Practice (Pull up, c2b, ring-bar mu, hswlk, hspu, peg board)   B: Clean 5×3 climbing (rx squat, basic squat or power)   C: Gyanús  3 rds 9 burpee pull up 4 power clean 60-80/40-60kg…

A) amrap 6′ – 6 walkout – 6 air squats – 6 bb sh press (from the rec. pos. of push jerk) – 6 windshield wiper B) E2′ for 12′ – 6 sets , climbing 8 tng push jerk C) EMOM 8′  3-5 front squat , climbing D) Wod AMRAP 10′ 4 BMU (open: jumping bmu…