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
Wu: Gymn + thoracic mobility
A: 2 light rds
-10//10 one arm kb sumo dl high pull
-20 med ball sq clean
-20 push press du easy kb
B:For Time
15-12-9
- Hang squat clean 35/25 (rx 45/30)
- Push press 35/25 (rx 45/30)
- T2b
2' min rest
9-6-3
- Hang squat clean 45/30 (rx 60/40)
- Push Jerk
- Pull up / C2b / (rxBar mu)
Then
4 min climbing heavy hang squat clean
C:Acc
3 set
- 15 barbell hip thrust
- 15 ohs barbell sit up
D: Streching
Wu:gymn+dynamic full body mobility
A:2 rds
20/20 windmill
30 floor press kb choose weight
B: For Time
Team of 2
10 rds
10cal aab
10 wb
2' rest
10 rds
10 cal row
10 burpee over row
C:for time 50 ttb
D: strech
Wu: Gymn + wrist & shoulder mob
A:3 rds
12 lateral box steps
12 kb tatters 8/12/16
12 slam ball floor shoot 8/9/11/12kg
B: Banded deadlift
8x4 climbing weight
C: "SB CIRCUIT"
2rds
1:30 work- 30 rest and change
1station: skierg max cal
2station: alt. du snatch 10/12,5 ( rx: 15/22,5 )
3station: max cal assault bike
4station: sand bag/slam ball over shoulder 18/25/30/35/40/50/55/70
5station: Burpee box jump over 100/120 cm
6station: REST
D:Acc
3 rds
20 GHD Extension
10 sttb