Wu:gymn+ shoulder mob
A: 1 rd Light
30 jumping jack
30 box alt step
30 cal row
30 snow angel
30 barbell thruster
B:C&J
1×3 65%
1×3 70%
3×3 70%+
C: Metcon
For time
16-12-8-4
Clean rx(60/30-70/35-80/40-90/45) open (40/20-50/25-55/30-60/35) basic: double kettlebell x2 reps
Burpee box jump over 60/50
D:Acc
4 sets
30 sec L pull hold + 5 sttb
E:streching
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WU: GYMN + BB WU 3rds 10 wall sit shoulder 10 snow angel 10 alt scorpins 10 russian babymakers A. Strength 5 RDS / 2′ Rest 6 Shoulder Press + Max Rep Push Presses B. Metcon 4 RFT 400m Run 20 Push Presses 10 Deck Squats RX: 40/30kg Open: 30/25kg Beginner: BB C:Acc…
A) gymn + 3 RNFT: – 6 inchworms – 6 get up Johnny – 30″ plank with alt. leg raises B) Max reps of Strict HSPU rx: parallette op: kipping Then 5x 4-5 80% (hands and head at the same height) then 3 * 8 db KB Z-press (you choose the weight) C) 4*3 Power…
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Warm up: gym+ hip and thoracic mobility Amrap 6’ 10 scapula pull up 5 burpee+ high knee jump 10 pause goblet squat (2 sec button) 5 muscle snatch+ snatch balance A:Emom 8’ climbing start 50-60%1RM -2 squat clean+ 3-5 strict hspu/ open kipping B:3×12 BSQ 60% 1RM rest 90 sec C:Metcon 3 rds…
WU: 3 Rounds of: 15 Band pull apart / easy band 10/10 Single arm Shoulder press (use KB or DB) 10/10 Suitcase Deadlift (Use KB or DB 30 Mountain climbers A. EMOM 10′ Odd: 10-12 Inverted barbell row Even: 10-12 Diamond push-ups B. Metcon For time: RX: 10-9-8-7-6-5-4-3-2-1 reps of: Thruster 60/40kg Sumo DL high pull 60/40kg OPEN: 10-9-8-7-6-5-4-3-2-1 reps of: Thruster…
