Wu+ Amrap 5′
10/10 Upright rows @DB
10 m Tiger Walk
10 Air squats 10 Down-ups
A. In 8-10′ Rx: Find your daily heavy Sq. Snatch
Open: Find your daily heavy P. Snatch
B. In 20 minutes:
9 RFT:
11 Pullups
15 Thrusters @empty bar
Max distance row in remaining time.
C. 200 Russian Twists
@heavy kb *every break 5 abmat situps
A. Warm-up: Amrap 5’ 5 Inchworm 10/10 Single-arm R. Swing @ 12/16kg KB 15 Air squat B. Squat clean + Hang squat clean + Front squat – go to heavy complex in 8 min. Then.. Every 90s. x 6 sets Squat clean + Hang squat clean + Front squat @ 80-85% of B C. Max…
Mobility: Ankles+Hips+Spine Activation: 2 RDS – 6/6 Shoulder Taps Plank Pos …
A. Warm-up: Gymn. + 60s. Cardio machine / Row 15 Air squats 60s. Frog pos. stretch 15 Hollow rock x 3 sets B. Every 3’ x 5 sets (15 min.) 10 Cal Row 3 Wall climb 20 Russian swing @ heavy! Rest 3:00 C. Every 3’ x 5 sets (15 min.) 20…
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C.Metcon AMRAP 25’ 80 DU (160 SU) 12 Am.Swing…
Warm up 12 cossack squats 12 alt. KB strict presses @light weight 12 hip thrust 1′ plank A. Push press (climbing weight) 5×10 @50-55% B. 4x 8-16 Bulgarian squat w. Kb C. Metcon For time: 100 DU’s / 250 Single unders 50 Kipping HSPU / 50 Push presses 100 DU’s /200/250 Single unders 50 STOH @50/35 / …
A. Warm-up: Gymn. + 3 sets 90s. Cardio machine 10 Inchworm 5/5 Single-arm Thruster @ easy DB 30s. Goblet squat pos. hold @ easy DB B. Every 2’ x 5 sets 5 Single-arm Hang Clean + Jerk – Left 5 Windmill – Left 5 Single-arm OH lunge – Left arm+leg Then.. 5-5-5 reps /…
