2020.02.25.- KEDD

A: Warm Up: 0-1 min: Run 1-2 min: Alternating shoulder taps in push up position 2-3 min: Standing position knee to elbow 3-4 min: Opposite arm / leg raises in superman position 4-5 min: Rest x 2 – 4 sets   B: For Time 50 Hand climb 45 sec rest 30 Hand climb 30 sec rest…

A) gymn + 3 sets of: – 6/6 Halo – 6 Slow goblet squats – 6/6 OH Sit-ups B) EMOM 9′ : 15″ max rep strict HSPU (Rx: medball btw legs) C) E2’30” for 12’30” 1 Snatch Pull + 1 Low Hang Squat Snatch @90% of 1RM D) AMRAP 6′ * 10/8 cal Row *…

A. Gymn.+ 3 Rds.: • 10 cossack squats • 10 PVC pass throughs • 10 banded pull- aparts B. Strenght – 3 sets • 5/8 strict pull- ups • 16 alt. bent over rows @heavy KB C. Core Strenght – 3 sets • 20″ paralette L-sit hold • 15 abmat weighted sit- ups /weight on…

Warm up: A:  Amrap 6′ 8/8 one leg hip thrust 8 snow angel 30′ sec squat position hold   B: For Time 30 rds 2 get up jhonnie ( reverse burpee ) 4 push up 6 skeater jump 8 alt V ups   C: 10-20 min Streching        

A) gymn + 2 sets of: – 10 scap pull ups – 10 deadbugs – 1′ row B) EMOM 15′  1) 5 weighted strict pull ups 2) 10 bent over bb rows 3) 10 def. ring rows C) 3 RFT: 20/16 cal row 15/15m OHWL @24/16 KB 70 DUBS

HOMEBODY WU: 3 RDS 30″ Wall Seat 20 Keeing Hand Cirlce Forward 12 Air Squat 20 Keeing Hand Cirlce Backward B. 6 RDS 6 Squat Jump 6 Hand Raised Push Up 6 Jumping Lunges 6 Diamond Push Up 6 Cossac Squat 6 One Hand Burpee Buy In 20 Thrusters Then 5 RDS 5 Wall Climb 5…