WU:Gymn + Mob
3 rounds:
– 20 Banded GM
– 5 Scapula pull ups + 5 Ring row
– 10 Down-ups
A.
Proper warm up for the WOD
B.
„RANKEL”
AMRAP 20 min
6 Deadlift (RX: 100/70kg Open: 70/40kg)
7 Burpee pullups (Open: Banded or ring row)
10 Amswing (RX: 32/20kg Open: 20/12kg)
Run 200m
A) gymn + 20 m of Bear crawl, tiger walk, inchworm, dwarf walk B) Emom ‘as long as you can’ 5 WB 1 deadlift (inc weight, start: 60/40 , add 5/2,5kg at every round) C) amrap 7′ – 5*10m shuttle run – 7 jumping squats – 9 push ups – 11 sit-ups D) 5*12 alt…
Gymn + wu A) work up in 9 mins 1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch B) 4 sets 1 snatch high pull + 2 low hang snatch high pull @110-120% of max A C) 5 rounds of 21 hang power cleans 15 ohs 9 facing burpees…
A) amrap 6′ – 6 medball atomic su – 6 rev lunge – 6 medball russian twist – 6 medball halo B) ‘Badger’ 3 RFT 30 squat cleans 30 pullups 800m Run @42,5/30 C) 3 sets of: 8 strict T2B 30″/30″ side plank
Warm up: gymn+ mobility A: 3 light rds – 10 snow angel – 10 donkey kicks (face to wall) – 10 cobra – 10 scapular push up B: bb warm up Amrap 4′ – 4 press – 4 push press – 4 push jerk – 4 split jerk 2/2 left and right leg – 4…
A. Warm-up: 5-7 mins. SMR + 3 Rounds of: 10 Medball clean @ 6/9kg 3 Broad jump 30/30s. Side plank B. For time: RX: 15-12-9-6-3 Heavy wall ball 12/9kg 5-4-3-2-1 Muscle-up (Ring if it possible) TC: 9’ OPEN: 15-12-9-6-3 Wall ball 9/6kg 10-8-6-4-2 Pull-up or Inverted Ring row TC: 9’ C. RX: Power clean Daily max…
Warm up: SMR, gymn, shoulder mob A)Dumbbell Man Makers + TGU 8 MM+ 4/4 TGU 6 MM + 3/3 TGU 4 MM + 2/2 TGU 2 MM + 1/1 TGU Increase weight in every roundy B) Karen: 150 WB for time@6/9 kg Every break: 10 m bear crawl with 12/20 kg KB
