Movement Prep.
HS Hold
Kick up Practice
HS Hold with Wall
HS Hold with Pipe
HS Hold with Partner
HS Hold
Ring Row Variations
Ring Row with one/two Arms
Cross Hold each Side
Negative Ring Row
Wod: EMOM x 6 min
1 Wall Climbs + 6-10 Ring Row
Max number of reps in 2min.
One attempt for max time in L-sit.
Variations:
1. hold feet over medball
2. hold feet over floor (legs straight)
3. hold tuck position (feet in front of knees)
4. hold tuck position (anyhow)
20 min EMOM for consistent reps
1. row for calories
2. DB Thruster (2x22,5/15kg)
3. alt. rev. goblet lunges (32/24kg)
4. Box facing BBJO (24"/20")
Work Up to a heavy weight for 1 Power Snatch (No Fail Not max!)
Then Power Snatch Cluster
6 Sets of 1.1.1 Power Snatch
- Rest 20s btw each rep, Rest ~90s btw sets
5 Sets of:
3 Snatch Deadlifts (2s pause 2" off floor / 4s ecc. / No TNG)
@~1RM
0-15 Min:
In Teams of 3:
3*2rounds:
20sec Bike @+450W/+350W
10sec rest
20sec Low reactive Box Jumps
10sec rest
20sec Shuttle run
10sec rest
90sec rest between rounds
15-24 Min:
In Teams of 3
3rounds:
1min Bike
1min DU`s
1min run
25-31 Min:
In Teams of 3: Cool down
2min Easy Bike
2min Easy Run
2min easy Row
In 5-7 sets work up to a max weight for:
4 DB strict Press (no TNG! - each side)
- RPE 9,5-10 for last set, but no fail! -
4 sets of:
5-7 (wtd.) strict Ring Dips
1-3 legless Rope Climbs
rest 60sec.
Every 4min for 20min (5 sets)
30sec. all out Bike!
2 sets of:
8 DB-ext. rot. (each side - 3sec. ecc.)
then
2 sets of: 90sec. gymnastics swim
rest 60sec.