Wu: Gymn+ shoulder and ankle mobility A: Amrap 6’ 10 snow angel 8/8 kettlebell halo deep squat position 3 muscle snatch 20/30 kg 2 hang squat snatch 1 snatch balance B: E2mom x5 40 du / 60 simple 2 hang squat snatch climbing heavy C: 3×12 BSQ 1 RM 67,5% 90 sec rest btw set…
Wu: Gymn+SMR A:2rds light 40 mountian climber 20 bird dog 10 burpee pull up 5/5 one arm thruster light kb B:Team of 3 Amrap 35’ 100 cal row 75 hspu 50 clean 60/40 open: 40/25 400 m run together 30 stoh 60/40 open: 40/25 20 muscle up ring or bar open c2b / pull up…
Wu: Gymn+ shaolin A: 3 rds – 6/6 one leg romanian dl with kb 12/16 – 12 barbell hip thrust 25/30 kg – 10 cal row B:E2mom x 5 – 5 banded deadlift 50%( focus on speed and technik) C:For time ( squat start the floor) 20 front squat Open 30/40 Rx 40/60 20…
Wu: Gymn+ shoulder mobility A: 8min Split Jerk practice B:5 set Work up to heavy 5 push press + split jerk C: Amrap 4’ 2-4-6-8-10.. etc – alt. dead dumbell or kettlebell snatch – target burpee 1 min rest Amrap 4’ 2-4-6-8-10..etc -alt dumbell or kettlebell hang C&J -alt one leg burpee 1min rest Amrap…
Wu: gymn+ Elbow and ankle mobility A: 3rds 10 down up 15 good morning with band 8/8 one arm c&j wit easy dumbell 8/8 one leg hip thrust B: squat clean and jerk climbing For time 10 reps 50% 8 reps 60% 6 reps 70% 4 reps 75-80% 2 reps 80-85 % C:Run time 5×400…
Wu: Gymn+shoulder and hip mob A:10 min open: kipping / butterfly pull up practice rx:7set 1ttb+1c2b+1bar mu B:5x4min 200m run 12 kb tatters 24/16kg 12 pull up C:3 set 6/6 one leg romanian deadlift 12 barbell side 12 barbell good morning D: streching
Warm up: gym+ hip and thoracic mobility 6 min Amrap, but min 2 rds 10 scapula pull up 5 burpee+ high knee jump 10 pause goblet squat (2 sec button) 5 muscle snatch+ snatch balance A:Emom 8’ climbing start 50-60%1RM -2 squat snatch+ 3-5 strict hspu/ open kipping B:3×12 BSQ 60% 1RM rest 90 sec…
Warm up 2 rds * 30” reverse plank hold * 5 get up Johnny * 10 air squat with 2” pause at bottom * 200 m run Lifting, strength Back squat 4×3, same w. 2’ rest btw sets WOD 21-15-9 *thruster @25/40 kg * abmat sit up * heavy russian swing Cardio 10 min running…
Warm up gymn+ running WOD a) 2 rounds of 5’ time cap: * 25 cal Row * 15 burpee box climb over @~ 120/140 cm * AMRAP rope climbs in remaining time 2’ rest btw rounds b) For time Cash in: 10 bar MU/25 pull up 5 rounds of: * 8 CTB/8 inverted row * 5 STOH @40/70…
Warm up 4’ amrap * 30 SU * 12 hip thrust *8 barbell clean * 15 jumping jack Lifting, strength a)Power clean EMOM 2 reps, same w., 8 rds b)Hang clean high pull 5×3 WOD 3 rft, TC: 13’ *65 DU/130 SU * 20 double KB clean * 30 burpee Acc.: 3 rnft * 10-12…
