Wu:gymn+ wirst mobility
A:3 rds
5 wall walk
9 bb power sn
13 wb clean
17 cal row
B: 5×3 power snatch choose weight
C:3×6 snatch high pull
D: Metcon
100 reverse lunges wall balls shot to target 9/6
Every rest, 10 deadlift 100/60 kg open(60/35)
E: Acc
50 abwheel
50 hip extension
Mobility: Ankles+Hips Activation: 3 RDS …
Mobility: General Activation: 3 RDS …
Wu: gymn+ dynamic mobility A: 3 rds 40 plank twist 10/10 m waiter carry w. kb 10/10 tempo split squat 313 B: ‘Rene row’ 7 rds 400 m row 21 walking lunges 15 pull up (open: ring row) 9 burpee rx 9/6 weight west open 4/2kg C:Acc 100 supermen extension every rest 20 sec…
Wu: Gymn+ Amrap 7′ 20 dead bug 20 invers dead bug 10 squat rock 30 jumping jack A: 10 min Hspu, Hand stand walk practice Rx: Amrap 10′ 15 m 1 pegboard / 1-3 bar mu B: Emom 30′ – 50 du/ 100 simple – 12 alt box step w. du heavy kb – 15/12…
A. Warm-up: Gymn. + EMOM 12’ Min1 – 20 Jumping jack + 10 Hollow rock Min2 – 8/8 Cross body KB deadlift Min3 – 40s. D-ball hold in bear hug B. 3 Rounds, for quality: 12 Dead stop sumo deadlift high pull w. KB 3 Wall climb w. 3s. pause at the top Rest 60-90s….
A. Warm-up: 60s. Shuttle Run 10 Alt. Toe touch in push-up pos. 15 PVC OHS 1/1 TGU @ easy KB x 3 sets B. “Snatch Complex” 1 Power snatch + 2 hang squat snatch + 3 OHS *climbing weight / open practice C. Amrap 14’ RX: 9 OHS @ 45/30kg 7 Strict HSPU 5 Burpee…
