A) gymn + amrap 5′
– 3 walk outs
– 12 sh. taps in push up pos.
– 6 bird dogs
– 12 deadbugs
– 20″ butt kickers
B) 4 sets :
– 12 alt. DB bench presses
– 12 alt KB pendlay row
C) 4 sets :
– 10 heavy goblet squats
– 10 hamstring curls on rower
D)metcon
For time:
2 rds
80 DUBS
40 KBS
60 DUBS
30 KB Snatches
Rx: 24/16 Open: 12/8
Wu: Gymn + Thoracic mobility A: 3rds 6 tempo kb suitcase deadlift 3131 6/6 one arm kb dead clean 10 scapula pull up 10 frog bridge 6 russian baby maker B: Clean& jerk complex 10 min 1 power clean + 1 hang sq Clean + 1 Front squat + 1 jerk climbing @heavy …
A:gymn + 3 rnft 4 ‘hip flow’ 6 down ups w/toe touch 8 deadbugs 20 butt kickers B: Hero Wod ”Hansen” 5 rds 30 kettlebell swing 24-32/16-24 kg 30 burpee 30 sit up STRECHING
Mobility: Shoulders,Thoracic Spine Activation: 3 RDS -10 Bird-Dogs – 10 Hollow-Arch Swings …
Warm Up: 5’ amrap: 8/8 Single-leg Glute Bridge 8/8 Walking Lunges 30 Jumping Jack 10 snow angel Shoulder press 5×8 climbing weight Metcon: 8 rds 300 m row 11 double dumbell burpee deadlift Acc: 3-4 rds 10 weight sit up 10 barbell biceps 10 bb triceps
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 …
A. Warm-up: Gymn. + 3 sets of: 50 Mountain climbing 10 Hand release push-ups 10 1-Leg Hip thrust + 10s. Hold (left) 10 1-Leg Hip thrust + 10s. Hold (right) 20 Cossack squats (slow) B. Every 2’ x 5 sets Back squat x 5 reps @ 77.5% of 1RM C. Amrap 3’ RX: 1 Bar…
