03.05
Good Weather:
Focus:
Squat and shoulder mobility for Thrusters
A) CORE WORK:
3 sets for quality:
– 10 Tuck Ups
– 15 Hollow Rocks
– 16 Alternating V-Ups
B) WOD: 6 ROUNDS
– 6 Double KB Russian Swings
– 8 Double KB Thrusters
-10 Burpees
RX=2×12/8kg
Bad Weather:
Focus:
Squat and shoulder mobility for Thrusters
A) CORE WORK:
3 sets for quality:
– 10 Tuck Ups
– 15 Hollow Rocks
– 16 Alternating V-Ups
B) WOD: 6 ROUNDS
– 6 Double KB Russian Swings
– 8 Double KB Thrusters
-10 Burpees
RX=2×12/8kg
04.05
Good Weather:
Focus:
General Warm Up
WOD: 22 min AMRAP
– 200m Run
– 20 Plate Ground 2 OverHead
– 20 Air Squats
– 20 Russian Twists
RX=15/10kg
Bad Weather:
Focus:
General Warm Up
WOD: 22 min AMRAP
– 200m Run
– 20 Plate Ground 2 OverHead
– 20 Air Squats
– 20 Russian Twists
RX=15/10kg
05.05
Good Weather:
Focus:
KB Swing
Double Unders
WOD: FOR REPS
30 sec On / 30 sec OFF x 20:
– KB Swings @16/12kg
– Burpees
– Double Unders
– Jump Squats
Bad Weather:
Focus:
KB Swing
Double Unders
WOD: FOR REPS
30 sec On / 30 sec OFF x 20:
– KB Swings @16/12kg
– Burpees
– Double Unders
– Jump Squats
06.05
Good Weather:
Focus:
Power Clean and Push Jerk
WOD: 10 ROUNDS
– 3 Power Cleans and Push Jerks @42/32 kg
– 6 Push Ups
– 9 Air Squats
Bad Weather:
Focus:
DB Hang Power Clean and Push Jerk
WOD: 10 ROUNDS
– 6 DB Hang Power Cleans and Push Jerks @22.5/15kg
– 6 Push Ups
– 9 Air Squats
08.05
Good Weather:
Focus:
Thruster mobility
A) WOD: 4 ROUNDS
– 21 V-Ups
– 15 KB Swings @16/12kg
– 9 One Arm KB Thrusters @16/12kg
REST 1 min between rounds
B) Finisher 🙂
Bad Weather:
Focus:
Thruster mobility
A) WOD: 4 ROUNDS
– 21 V-Ups
– 15 KB Swings @16/12kg
– 9 One Arm KB Thrusters @16/12kg
REST 1 min between rounds
B) Finisher 🙂
