Strong Body Blog

Wu: Gymn + shoulder & elbow mobility w. band

A: 3 rds
every 30 sec work 15 sec rest and change
- parallette L-sit hold open:knee hold
- skierg [avg:2:00/2:10]
- bird dog
- assault bike [70 rpm] {22-25 km/h}
- shoulder taps on the hs hold position

B: Otm 8’
2-4 shoulder press [+5% last week]
2-4 burpee muscle up, open burpee pull up

C: 5set 
1 push press + 3 push jerk + 2 split jerk [+5 % last week]

D:For time
30 Burpee C&J double kb or dumbell 24/16 open20/12

E:Unbroken
75 abmat sit up
75 good morning w band

Wu; Gymn + mobility

A: 3 rds
10/10 donkey kicks
30 jumping jack
10 goblet thruster w. Light kb
30 montain climbers

B:  
rx: 5x2-3 strict ring mu
open: ring mu practice or ring pull up and dip

C:Emom 24’
- 10 thruster 40/30 kg open : 30/20
- 1-2 rope climb rx: leg less
- 8 alt devil press with dumbell or kettlebell
- 20/18 cal row open 16/14

D: streching!!

Wu: Gymn + smr + mobility

A: 2 rds
12 alt db snatch light
12 med ball cluster
24 bird dog

B. Wodzilla
1 rds
10 du
10 snatch (60/40) open 50/30 crosstraining 25/20/15 kg plate

2 rds
20 du
6 muscle up open: pull up + ring dip or push up crosstraining ring row+ push up

3 rds
30 du
6 c&j 60/40 open 50/30 crosstraining: 25/20/15 plate

4 rds
40 du
6 lunges 60/40 open 50/30 ct: only barbell

5rds
50 du
15 wall ball 9/6 ct 6/4/3

6 rds
16 cal row
6 burpee

C: strech

Wu: Gymn + shoulder & elbow mobility

A: 2rds 1:15 work 15 sec rest
- skierg
- hand climb
- 10 m run
- dead bug

B: OTM 8’
- 3-5 shoulder press 1 rm 60-70%
- 3-6 bar or ring mu

C: 5 set
2 push press + 2 push jerk + 2 split jerk (+5% last week)

D: For time
2 rds
15 du kb snatch 16/24
30 cal row
15 burpee box jump

E: 3 rds
15 v-ups + 5/10 kg
15 ghd barbell back extension