HOMEBODY 12. NAP
A: 1 mins of:
(2-4 steps forward – 2-4 steps backward)
– bear walk
– spider/crab
– tiger
– dwarf
B: For time:
21-18-15-12-9-6-3
– Down-up
6-12-18-24-30-36-42
– alt. V-ups
TC: 20′
C: Accumulate 6 mins Wall Sit
*Every break : 6 Jumping Squats
(The rests must be shorter then 30 secs.)
D: 4 sets:
– 16 Lu raises @2 pet bottle
– 10 Rear delt. raises @2 pet bottle
A. Gymn.+ 2 rds.: • 40″/40″ side plank • 20/20 m front rack carry @16/20 • 2/2 TGU’s B. Weightlifting ☆ 6x 1 Complex @ 75% of power clean max /no tng/ • 2 P.Cleans + 2 Jerk + 1 P.Clean C. /1. AMRAP 6′ • 8 OHS @16/24 KB • 8 Target burpees 3′…
A: 3 sets 10 knee step up 8 hindu push up 10 windshield viper B:” EVITA” 5rds For Time 8 deadlift Á.víz/weight/db/kb 16 russian swings 150 simple under C: 3rds ABS Party 15 leg raise to hip 15/15 side crunches
A. Warm-up: Amrap 6′ 5 Inchworms 8/8 slow cossack squats 2 wall climbs 15″ active hang from bar B. Strength / Lifting: EMOM 3′ x 3 sets ( 1′ rest btw. sets) * increase the weight in every set! 1 Snatch Pull + 1 Squat Snatch ( not TNG) C. WOD For time: Tc:…
1)Warm up: 3 rds – 10/10 shoulder taps in push up – 30”/30” side plank – 12 snow angel 2)4 rds, 90” rest btw rounds – 10/10 one arm row – 30” overhead hold something heavy – 8/8 press 3)2x 10’ amrap, 3’ rest btw sets First amrap: 20 burpee chair step up, 15 air…
A) gymn + fish game on the rower B) Work in Duos : 40 RFT (together, U go, I go) : * 1 Squat Clean @80-60/55-25 – 3 DL @80-60/55-25 * 1 Rope Climb ascent – 3 Ring Dips * 6 Reverse Lunges
Wu: Gymn + Thoracic mobility A: 3rds 6 tempo kb suitcase deadlift 3131 6/6 one arm kb dead clean 10 scapula pull up 10 frog bridge B: 10 min Clean technic, practice C:Every 4min x 6 100 simple under (rx 50 du) 10 pull up (rx 5-7 bar mu) 10 alternatig kb cluster 16/12 kg…
