Strong Body Blog

A:Wu
2rds
15 cat camel
10 power clean and press empty bb 
15 m monster walk and back
15 goblet squat 4-6-8 kg kg kb
10 cluster empty bb

B: 8min Rx Find your 1 reps cluster
open: 1power clean+1fs+1power jerk: Focus technic
 

C: 4x4 3 sec Pause Back Squat
RX: 70 %
Open: 50% -55%-60%x2

D: Every 4 min = 20 min
10 strict pull up open: ring row or band pull up
10 hspu open: pike or box push up
20 push up 
20 wb

A: OTM 9'
8 Scapula pull up
10 Get up Jhonnie
12 burpee

B:3 sets of
Tempo OHS, climbing [5151]
Open: PVC , Technic BB, women BB
Rx: 30-40-50 kg

C: "Isabel"
30  Squat Snatch
Rx: 60/40 kg
Open: Power Isabel chose wieght

D: For Time 
Rx: 60/40kg
Open: Choose weight: 40/25
30 push jerk 
30 clean
30 bar facing burpee
15-15-15

E:2 rds
1min plank
30/30 side plank
1 min super man hold

Wu:

3 rds

15 hswlk/ bear walk

6/6 one arm kb sumo deadlift high pull

12 lateral bos step overs

A)TGU

3x3/3 climbing

B)Rx: Strict pullup

2” hold at top
5x 4-6 reps
Open: Ring row with 2” hold at top
5x6-8

1’ rest

C: Wod

For time: TC:12’
Rx
- 30 Pullup
- 15 Box Jump Overs 
- 20 CtB
- 15 Box Jump Overs
- 5 Bar MU
- 15 Box Jump overs
- 5 Ring MU
- 15 BJ Overs

Open
- 30 jumping pullup
- 15 BJO
- 20 Ring row
- 15 BJo
- 10 pullup 
- 15 BJO
- 5 Pullup /C2B
- 15 BJO

D: Acc

3-4 rds
- 10 Barbell good morning
- 12 kettlebell russian twist
- 20”/20” side plank

Warm Up: 6’ amrap
200 m easy run
20” squat hold
20” plank hold
20 Mountain climber

A)In 8 min work up to daily heavy in Rx: 
1 Hang Squat Clean+ 1 Squat Clean+ 1 Front Squat
Open: 5x1 complex, same weight

B)For time: TC:10’
3 Rounds of:
5 Clean Rx: 60/40 kg, Open: 40/25 kg
10 T2B (Open: Knee to elbow)
20 alt pistol squat

2 Rounds of
5 Clean Rx: 80/50 kg, Open: 50/30 kg
10 T2B
20 alt pistol squat

1 Round of:
5 Cleans Rx: 100/60 kg, Open: 60/35 kg
10 T2B

C: Acc

4 rds
- 20"/20" Side plank
- 8/8 KB Side Bend
- 20" Weighted Plank (small plates)