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: Metcon for time 21 sumo dl high pull 40/30 open…
Wu: gymn+Hip mobility A:3 light rds 6/6 romanian kb dl 6/6 kb clean&jerk 6/6 alt leg hand climb Then 3 rds 10 m hswlk 10 scapula pull up B: Every 3 min 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:Metcon Amrap 6′…
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: Metcon 100 reverse lunges wall balls shot to target 9/6 Every rest, 10 deadlift 100/60 kg open(60/35) E: Acc 50 abwheel 50 hip extension
Wu:gymn+hip mobility A:3 rds light 3/3 turkish get up 3/3 one leg burpee+ one leg box jump 3/3 one arm kb snatch+ ohs 30 sec hspu hold+ shoulder taps B:10 min power snatch climbing 5×5 last set last week weight C: 2×8 snatch high pull D:Metcon For time 10 burpee pull up 30 ohs…
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…
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 1×3 65% 1×3 70% 3×3 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…
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…
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…
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…
Wu: Gymn + shoulder mob A:Amrap 6′ 6 down up 6 cossack sq 12 hrpu 12 jump lunges B: Military press with KB 5×5/5 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…
