A) amrap 6'
- 6 alt sh taps in tiger pos.
- 6 high hang muscle clean
- 6 front squat
- 6 bb good morning
B) E2' for 12' - 6 sets , climbing
8 tng power clean
C) 80 seesaw press @db KB (you choose the weight)
Every break : 1 wall walk
TC: 8'
D) For time:
400m run
40 db KB Russian Swings
200m run
20 db KB Russian Swings
Tc: 9'
A) amrap 6'
- 6 alt. crab & reach
- 6 high hang muscle snatch
- 6 narrow grip ohs
- 6 deadbugs
B) E2' for 12' - 6 sets , climbing
8 tng power snatch
C) EMOM 8'
2 back squats , climbing
D) EMOM 10' - 5 sets
Odd) 15 power snatch @35/25
Even) 15/12 cal row
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
A. Warm-up:
90s. Row
5 Inchworm
10/10 Single-arm KB clean
45s. Plank
x 3 rounds
B. EMOM 10’
RX:
Odd: 3 Strict HSPU + 6 Kipping hspu
Even: 4-6 D-ball or Sandbag over to shoulder
OPEN:
Odd: 3 Kipping HSPU + 6 Push-ups
Even: 4-6 D-ball or Sandbag over to shoulder
Rest 5’
EMOM 10’
RX:
Odd: 1 Legless rope climb + 2 Rope climb
Even: 10 Push press @ 70/45kg
OPEN:
Odd: 2 Rope climb
Even: 10 Push press @ 50/30kg
C. 500m Row
20 See-saw KB floor press @ heavy KB
60/60s. Side plank
Rest 60s.
x 3 rounds
A. Warm-up:
3 rounds of:
12 Down ups
6/6 Single Leg glute bridge on floor
12 jumping squats
50m KB goblet carry (kb don’t touch the chest)
B. In 10 minutes:
RX: Cluster 1RM
OPEN: Cluster + Thruster @ moderate weight
x 7 sets
C. For time:
12-9-6 Cluster
400m Run btw. sets
RX: 70/45kg
OPEN: 50/30kg
Tc: 16’
D.
30/30s. Single-arm KB front rack hold @ 24/16kg
30s. Arch rock
Rest 30s.
x 4-5 rounds
A. Warm-up: Amrap 6’
50 Mountain climbers
1/1 TGU @ 12/8kg KB
10 Scapula pull-ups
10 Banded good morning
B. Amrap 15’
RX:
10m Walking Russian swing
10m Handstand walk
10m Burpee broad jump
10m Tiger walk
OPEN:
10 Walking Russian swing
10m Tiger walk
10m Burpee broad jump
10m Bear walk
C. Every 2’ x 4 sets
10 Unbroken deadlift @ 70% of 1RM
D. For time:
25 Toes to bar
25 Knee to elbow
25 V-ups
25 Sit-ups
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 in 10’
OPEN:
Power clean x 3 reps @ same weight
x 6-8 sets
D. 2 Rounds for max distance:
3’ Row
1’ Rest
3’ Run
1’ Rest
A. Warm-up:
8-10mins. Running warm-up
B. EMOM 10’
RX:
Odd: 40-50 Double-unders
Even: 5 TNG Squat snatch @ you choose weight
OPEN:
Odd: 35s. Amrap Single-unders
Even: 5 TNG snatch @ you choose weight
C. Front squat
3x12 reps @ 55-60% of 1RM
Rest 2:00 btw. sets
D. Double KB or Dumbbell OH carry 250m (5 oda-vissza teljes terem)
*every brake do 15 hollow rock penalty
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
WU:Gymn + Mob
3 rounds:
- 5/5 KB Around the head
- 10 Opposite arm-leg raises in tiger crawl position
- 8/8 One-leg Hip thrust
A.
RX: Work up to an 1RM-ish in Power Jerk from rack in 10 min
Open: Power jerk practice - 3 reps of sets
B.
E2MOM 10'- 5sets
- 5 Power clean - @60% 1RM push press (Open: light weight)
- 5 Push Press - @60% 1RM push press (Open: light weight)
Rest in the remaining time from 2 min
C.
7 sets - 1'work/1'rest
5 + 10m back and forth shuttle sprint + Max reps burpees
D.
Accumulate 100 BND Hip thrust
At every break do max time hollow hold