Movement Prep.
Ring MU
- low Rings from floor, bended Knees
- low Rings from floor, straight Legs
- diagonal Ring Row to Hip
- banded transitions
- kipping Swings on high Rings
- assisted kipping MU
- MU
Push Up Variations
- hand Positions
- hand Levels
- one Arm Push Up
- Plate/Parallet Push Ups
12 sets of:
P. Jerk + Split Jerk
start @ empty bar and work up in weight
12min EMOM
1. 5-12 strict HSPU (scale: ROM, 3-4 5sec. neg., Box HSPU or push up (in pike))
2. 5-12 strict Chin ups (scale: banded, 3 5-10sec. neg. or ring rows)
3. 5-10 reps each of: Hollow rock, V-up, Tuck-up, Hollow hold (go unbroken)
Work up to a heavy weight for:
3 Hang Power Snatches with a 3s ecc.
Then 5x5 tng Power Snatch @tough load
Rest 60s btw sets
3 rounds of:
5 KB Snatches
5 KB OH Squats
5 KB Push Press
5 KB Front Squats
5 KB Bent over rows
Then switch Side without Rest btw
90s Rest after both Sides
WOD:
Men and Women build seperate Teams
Team Women: For time:
Rower 1: 6*20cal // (Men: 5*25cal)
Rower 2: 6*20cal
â?¦. One Rower for every Team member and everyone has the same task
After every set do a 25m Sled Push
*If you finish all 6sets before everybody is finished do ME sled push
Every Team should Rest at least 3 Minutes before doing the other Workout
Team Men: For time:
Air Bike 1: 6*20cal // (Women: 5*17cal)
Air Bike 2: 6*20cal
â?¦. One Air Bike for every Team member and everyone has the same task
After every set do 10 DB (Farmers hold) Box Step ups
*If you finish all 6sets before everybody is finished do ME DB Box step ups
In 5-7 sets work up to a max set of:
3 strict press - TNG
- ~ RPE 9,5-10 for last set, but no fail! -
4 sets of:
6-8 (wtd.) Ring Dips
rest 60sec.
6-8 (wtd.) Chin ups
rest 60sec.
YGIG with a partner:
3 sets of:
60sec. @ moderate/fast pace
40sec. @ fast pace
20sec. @ faster pace
10sec. @ all out sprint
rest 3min
- reset display for every interval -
Accumulate 100 Facepulls