Csütörtök

A. Intensive SMR + 2 Rds.: • 2′ ski/row • 30″ handstand hold • 20″ dead hang • 20/20m monster walk B. AMRAP 30′ • 400m run • 10 burpee box get overs @100/120cm • 5 wall walks • 3 ring muscle- ups/ 5 bar muscle- ups / 7 c2b’s / 9 pull- ups /…

A. 2 Sets 50 Plate Object Hops / Jumping Jack 30 Opposite Arm & Leg Raise In Tiger Position 15 Scapula Push Up 10 Air Squat + 30 sec Hold B. 4 RDS For Time 15 Man Maker 60 Bycicle Abs 30 Sumo Deadlift High Pull C. 3 Set Not For Time 16 Windshield Wipers…

A) gymn + amrap 6′ – 6 alt. scorpions – 6 cat camel – 6 crab & reach – 6 alt V-ups B) E2’30” for 12’30” 1 Clean Deadlift + 1 Low Hang Clean high Pull + 1 Squat Clean + 1 Push Jerk (3″ pause at receiving position) @85% of 1RM C) EMOM 6′…

HOMEBODY. 19. NAP   A:”CHAD WILKINSON HERO WOD” 1000 box/chair step-ups (high :50/40 cm, weight vest 9/6kg) 60 TC’

A. Warm-up: Gymn. + 3 sets of: 25 Plate hops  10/10 Single-Leg RDL @ easy KB  15 Air squats  10 PVC pass throught   B. Amrap 12’  8 Power snatch @ 40/25kg  24 Push-ups    C. Front squat @ go until 80% of 1RM with Triples!    D. Every 90s. x 5 sets Front squat…

A. Warm-up:  3 sets of: 5 hang clean + 5 windmill / side @ easy KB  8 slow goblet squat @ easy KB  8 down-ups  20″ high knee jog in place    B. Strength/Lifting:  EMOM 3′ x 3 sets , 1′ rest btw. sets  * increase the weight in every set! (3 times)  1 power clean +…