Wu:gymn+hip mobility A: 3 rds 20 alt leg hip thrust 10/10 half knee shoulder press 20 dead bag B: For Time 4rds 444m row 4 c&j 1rd:60% 2rd:65% 3rd:70% 4rd:70%+ Then 4 min 1 reps climbing heavy c&j C:Ft 12-9-6-3 Strict pull up (open ring row) Push up Sttb (v-ups) Ring dip (box dip) D: Strech…
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+Pvc shoulder mobility A: 3 rds light 8/12kg 4/4 kb clean 4/4 kb jerk 4/4 lunges 4/4 ohs B: 5×3 Push jerk climbing C: Tc 10′ 3rds 3/2 peg board (open the midle) 75 du ( open 125 simple) 2′ rest 24-16-8 – Alt Db c&j 22,5/ – Knee to elbow D: 3×8/8 bulgarian split sq
Wu: gymn+ hamstring mobility A: 2 rds 20 snow angel 10 wall sq 20 „S” 10 bb good morning 20 dead bug B: E2mom: 10 barbell bench row choose weight 20 band kb swing choose weight C: 3 rds 35/30 cal row 25/20 cal row 15/10 cal row 60 sec rest btw row D: bonus 3×12 dumbel good…
Wu:gymn+ wirst mobility A:3 rds 5 wall walk 9 bb power sn 13 wb clean 17 cal row B: 5×3 power snatch choose weight C:3×6 snatch high pull D: 100 reverse lunges wall balls shot to target 9/6 Every rest, 10 deadlift 100/60 kg open(60/35) E:50 abwheel 50 hip extension
Wu: gymn+ pvc mobility A: Amrap 5′ 50 simple under 10 alt du kb push press 8/12 kg 25 jumping jack 10 goblet squat B: Every 3 min x5 – 6 back sq – 4-6 chin strict chest to bar pull up C: for time 21 sumo dl high pull 40/30 open 30/20 50 du…
Wu: gymn+Hip mobility A:3 light rds 6/6 romanian kb dl 6/6 kb clean&jerk 6/6 alt leg hand climb B: Every 4min x 6 20/18 cal row Clean&Jerk 20/18cal row 1rd: 6×50% 2rd: 5×60% 3rd: 4×70% 4rd: 3×75% 5rd: 2×80% 6rd: 1×85% C: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+ 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:100 supermen extension every rest 20 sec supermen hold D:…
Wu:gymn+ankle mobility A:2 rds light 20 lateral box over step 20 V ups 20 m bear walk 20 hrpu B: 5×4 push jerk (no tng) focus techik C: „AOhjeee” 21-15-9 Cal row Thruster 50/35 (open30-40/20-25) Ttb 2 min rest 15-12-9 cal row burpee over row D:Tabata:Hollow rock E: streching
Wu: gymn+shoulder mobility A: 3 rds 5 get up jhonnie 5 imchworm 5 wall climb B: 4 rds 10/10 dumbell rows climbing heavy 20 heavy swing C:3 rds 4 rope climb 75 du/125 simple 25 push press 30/20kg D: streching
