A)2 RFT: – 15 m Bear crawl – 15m Inchworm – 5/5 kettlebell windmill – 30” hollow hold – 200 m easy run B)Rx: Strict press 4x 2, same weight@~80 % of1 RM Open: Single arm KB strict press 4x 8/8, same weight D)16’ EMOM: 40” work/20” rest Rx: Min 1- T2B Min 2-Double KB…
A) Dynamic warm up in 5-6’ like running school, jumps, lunges,glutes act… B) OTM 8’ Rx: Odd: 6/6 heavy lunge steps (back racked) (alternating)~ 65/45 kg Even: 16 heavy Russian swing Open: Odd: 16 front rack lunge@2x KB Even:16 russian swing C) Power clean’s ladder :2 rounds Rx: Min 1- 3 Lateral Burpee+ 10 power…
A)TGU 3×2/2 B)Rx: Strict pullup with 2” hold at top 5x 4-6 reps Open: Ring row with 2” hold at top 5×6-8 1’ rest C)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…
A) EMOM 8’ Rx: Min 1- L sit hangingx 30” Min 2-Overhead farmar carryx 30” 2×20/2×16 Min3-HS Walkx 10-20 m Min 4- 50 DU Open: Min 1-Passive hanging, legs in hollow pos.x30” Min 2-Front rack carry x30” Min 3-HS holdx 30” Min 4-100 SU B)Rx: Find in 10’ heavy weight in following complex: – 1…
