Wu: gymn+ Thoracic mob
A: Amrap 6′
50 Jumping jack
25 hand climb
50 jumping jack
25 shoulder taps push up position
B1: Snatch technik 10 min
B2: Barbell Z press
8 reps / 4-5 rds
C: Metcon
For time
3rds
600m row
10 thruster 30/20 (rx 40/30)
2 min rest
3rds
300 m row
5 pull
10 push up
15 air sq
D:Acc
tabata 40/20
Side plank
Wu:gymn+dynamic full body mobility A:2 rds 20/20 windmill 30 floor press kb choose weight B: For Time Team of 2 10 rds 10cal aab 10 wb 2′ rest 10 rds 10 cal row 10 burpee over row C:for time 50 ttb D: strech
A. Warm-up: 15/10 Cal Row 15m Walking Lunge (2×7.5) 30/30s. Side plank x 3 sets B. Metcon 6 Rounds for time: 15/10 Cal Row 15m Overhead Walking Lunge w. 10/15kg Plate 3-5 mu/ring/bar/c2b/pull up Tc: 15’ C. Weighted Box steps @ 60/50cm 3×10/10 reps *use 1 KB in Front rack pos. D….
Mobility: General Activation: 2 RDS – 2 Lengths Butt Kicks …
Mobility: Ankles+Hips 2 RDS – 1 Length Duck Walking …
1. 3 sets • 16 deadbugs • 12 plank to pushups • 8 barbell good mornings 2. Every 2’ for 10’ • 10 push presses @medium weight 3. For Time 20 rounds • 1 burpee pullup • 2 hspu’s • 3 box jumps 4. Acc. Work / 3 sets • 30 banded triceps curls •…
Wu: Gymn+shoulder mob A: Amrap 6′ 5 get up jhonnie 10 hip thrust 5 wall walk 10 gtoh 10/20 plate B: 5 min Double under practice (rx triple under) C: Snatch 1 power + 1 squat + 1 ohs climbing heavy D: Metcon 5 rds 60 du 5 muscle up / 10 c2b/…
