2023.03.21. kedd

Week 3: day 15 wu: 3 rds 3/3 one leg burpee 6/6 one leg kb rdl 9/9 one leg hip thrust 12 “S”   A: Gino 100 m run 10 alt db c&j 10 burpee 10 sit up 200 m run 11 alt db c&j 11 burpee 11 sit up 300 m run 12 alt db…

1. Warm-up for 23.1 2. 23.1 / AMRAP 14′  – 60 cals row – 50 T2B / 50 Hanging Knee Raises – 40 WB – 30 Cleans @61/43 or 43/30 – 20 Ring MU / 20 Kipping Pull-ups /standards scaled : https://youtu.be/7G3FKk-Dzm0                   rx: https://youtu.be/PYI6mH8RqCc / 3. Back Squat…

A. Warm-up:  100 Single-unders  10/10 Single-Leg RDL @ without weight  20 Alt. Shoulder taps in push-up pos. 30-45s. Dead hang on bar  x 3 rounds  B. Romanian Deadlift 5×8 medium/heavy weight C. Wod RX: Amrap 14’  90 Double-unders  75 Wall ball  9/6kg  60 T2B  45 Push-ups 30 Alt. DB snatch  30-22.5 / 22,5-15kg  Open: Amrap…

Wu:  2 -3 sets 50 jumping jack 10 shoulder taps in hspu pos. 10 kang squat 50 mountain climbers   A: Practice 8 min handstand walk butterfly pull up muscle up   B: Shoulder press & jerk 3×8 shoulder press 70-75% 3×5 push jerk    C: Wod 3-6-9-12-9-6-3 shoulder to overhead  burpee box jump 60/50…

1. Warm- up + 2 sets * 3/3 KB RDL * 3/3 KB Snatch * 3/3 Front rack reverse lunge 2. For Time TC:15′ 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 * Power Cleans @50/35 * Bar Facing Burpees 3. 5 sets / 1’30” rest btw. sets * 3 Strict press @80% * 6 Weigthed strict chin- ups  

Wu: 2 sets 100 simple under 5 hindu push up 10 hip thrust 5 reverse burpee 10 wall squat   Sq Clean: 5 sets 1clean pull – 1 power clean – 1 clean high pull – 1 squat clean 55-60-65-70-75 %   Basic: double kettlebell   Wod: Amrap 20’ 15 cal aab/ski/row 15 wb 9/6…