WU:3-5’gymnastic
2 rounds:
5 Walkout
10 Slow push up
10 Ring row
10 Lunge
A.
8’ HSPU practice
Rx: 50 Def. kipping HSPU for time
B.
8’ Kipping Pullup, C2B or Bar MU practice
Rx: EMOM 6’ – 3-5 Bar or Ring MU
C.
AMRAP 25’
80 DU (160 SU)
12 Am.Swing 32/24kg
12 C2B
12 Reverse Lunge with KB (Goblet hold)
12 Wall Ball
A) amrap 6′ – 6 medball atomic su – 6 rev lunge – 6 medball russian twist – 6 medball halo B) ‘Badger’ 3 RFT 30 squat cleans 30 pullups 800m Run @42,5/30 C) 3 sets of: 8 strict T2B 30″/30″ side plank
A:10 min dynamic joga exercise B: amrap 7′ Rx: – 1 leg less rope climb – 2 bar mu – 3 man maker with light kb Open: – 1 rope climb – 2 bar mu w. Band or box – 3 man maker light kb C:Power Block every 3 min x 5 set Rx: –…
WU: 3-5’ gymnastic 3 rounds: 10 SDHP 20/12kg 10 Jumping squat 10 KB Shoulder press – light A.E2MOM 10′ – 5 rounds (both excercises in one round) – 6/6 KB step ups 2×12/20kg (Open: 2×8/16) – 50 DU (80 Single) B. E2MOM 10′ – 5 rounds (both excercises in one round) – TnG Deadlift 5 reps…
A) In 50 mins (Part A) ‘Dork’ 6rft 60 DUs 30 kbs @24/16 15 burpees (Part B ) 1RM Squat Clean in the remaining time
Warm up: 3 sets: – 15 dow up – 6/6 KB clean@ light – 30″ plank A) Bench press 4×3, same weight 90″-2′ rest B) Death by lateral burpee: EMOM as long as possible: every min start with 1 power clean @ 35/50 kg, burpee increase with 2 reps in every rounds C)21-15-9 reps of:…
WU: 3-5’ gymnastic 3 rounds: 10 Ring row 10 Jumping squat 10 KB Shoulder press – light A. 3 rounds: 45″ MU (ring or bar) (Open: pullup) 45″ rest 45″ Ring dips (Open: Banded or Dip on box) 45″ rest 45″ OH Walking lunge 20/10kg (Open: 15/10) 45″ rest B. EMOM 10′ Rx:…
