Wu: gymn+Hip mobility
A:3 light rds
6/6 romanian kb dl
6/6 kb clean&jerk
6/6 alt leg hand climb
Then
3 rds
10 m hswlk
10 scapula pull up
B: Every 3 min x 6
20/18 cal row
Clean&Jerk
20/18cal row
1rd: 6x50%
2rd: 5x60%
3rd: 4x70%
4rd: 3x75%
5rd: 2x80%
6rd: 1x85%
C:Metcon
Amrap 6'
1 push up
1 jump air sq
1 ttb
2,2,2..3,3,3..4,4,4..5,5,5..6,6,6..etc
D: streching
Wu:gymn+ wirst mobility
A:3 rds
5 wall walk
9 bb power sn
13 wb clean
17 cal row
B: 5x3 power snatch choose weight
C:3x6 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
Wu:gymn+hip mobility
A:3 rds light
3/3 turkish get up
3/3 one leg burpee+ one leg box jump
3/3 one arm kb snatch+ ohs
30 sec hspu hold+ shoulder taps
B:10 min power snatch climbing
5x5 last set last week weight
C: 2x8 snatch high pull
D:Metcon
For time
10 burpee pull up
30 ohs 30/20 kg (open20/15kg) or front squat
7 burpee c2b
20 hang snatch 45/30kg (open 30/20 kg)
4 burpee bar mu (open burpee band mu jump mu)
10 squat snatch 60/40 kg (open 40/30 kg)
E: Acc
3 rds
10 v-sit up
5/5 romanian bb deadlift climbing
Wu: gymn+shoulder mobility
A: 3 rds
5 get up jhonnie
5 inchworm
5 wall climb
then
3 rds
30 m hswlk/ bear wlk
5-7 bar/ring mu/ burpee chest pull up
10 slam ball over shoulder
B: 4 rds
10/10 dumbell rows climbing heavy
20 russian swing @heavy
C:Metcon
3 rds
4 rope climb
75 du/150simple
25 push press 30/20kg
D: streching
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
1x3 65%
1x3 70%
3x3 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
Wu: gymn+ elbow mob
A:2 light rds
20 dead bug
15 frog bridge
10 barbell side back squat deep position
5 kang sq
B:E3min x5
-8 bsq +2,5 % previous week
-6-8 sctb + 1-5 kg
C: Metcon
3 rds
20 alt devil press
30 cal row
20 wall ball
D: Acc.
50 barbell biceps
50 barbell triceps
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 supermen hold
D: STRECHING
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 + shoulder mob
A:Amrap 6'
6 down up
6 cossack sq
12 hrpu
12 jump lunges
B: Military press with KB
5x5/5 climbing heavy
C:Metcon
For Time
30 Back Squat 40/25 (rx 60/40)
30 push up
20 front squat
20 ring push up (rx ring dip)
10 wall climb
20 thruster 30/20 (rx 50-60/35-40)
20 pull up
30 barbell lunges behind from neck 30/20 (rx50-60/35-40)
30 K2e
D: Acc
3 set
20 superman
20 abwheel
E: STRECH
Wu: Gymn + hamstring mobility and active
A: 2 rds
20 bird dog
20 dead bug
20/20 kb halo 8/12 kg
20 ring row
B: E4mom x5
- 10-12 du kb floor press (heavy)
- 10 sttb
- 10-12 du kb row
- 10/10dumbell triceps kick
C:Metcon
"DORK"
6rds
100 simple ( rx 60 du )
30 kettlebell swing 12/16 (rx 16/24)
15 burpee
D: Streching