„2020 reps party”
2 rds
1: 100 lunges
2: 100 push up
3: 100 air squat
4: 100 sit up
5: 100 burpee
6: 100 dead bug
7: 100 swing (a.viz weight kb/db )
8: 100 mountain climber
9: 100 box step
10: 100 down up
Then
20 man maker (A.viz, kb, db,)
WARM-UP A. AMRAP 6’ 1’ ROW 20 SHOULDER TAPS 5 INCHWORMS 10 HOLLOW-ARCHES 10 REV LUNGES B. AMRAP 6’ 5 BSQ @INC W TO 60% 5 PULL-UPS STRENGTH BSQ_E90” 6X3 @80% WOD_FOR TIME_TC:17’ 500/400M ROW 50 THRUSTERS @BB 40 T2B 500/400M ROW 25 THRUSTERS @BB 20 T2B 500/400M ROW (B: KB THRUSTERS, HOLLOW-ARCHES…
HOMEBODY 58. NAP A. Amrap 6′ 10/10 cossack squats 8/8 Bird Dog 20″ HS hold / pike push-up hold 15″ high knee + 15″ high heel run in place B. Every 2′ x 10 sets (as fast as possible) 20 Jumping jacks 15 Air Squat 10 Sit-ups 5 HSPU / Push-ups …
1. Act. 2 rounds * 14 Alt. superman * 14 Hollow rocks * 14 Good mornings * 14 Alt. v-ups 2. EMOM 10′ Odd: 3-5 strict HSPU + 3-5 kipping Even: 3 Strict pull-ups + 3-5 kipping or butterfly 3. Clean 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk 2x @70%, 3x @75% 4. For Time…
CROSS SMR + General warm-up + Mobility A. Amrap 6′ 8/8 alt. arm-leg raises in superman pos. + 10″ superman hold 8/8 Single-leg RDL – no weight! 8 Back squats – pause for 2″ at the bottom @ empty BB B. Lifting – Pause Back Squat , Reverse Lunge steps 1) Every 1’30 x 5 sets 3…
HOMEBODY 52. NAP A: 3 rds 14 Alt. Lunges 4 Walkout 10 Reverse snowangel 30” Plank B: 20’ EMOM 45” work / 15” rest Left reverse lunge to shoulder press w. a.viz/KB/DB Right reverse lunge to shoulder press w. a.viz/KB/DB R. Swing w. a.viz/KB/DB Alt. Hang Snatch w. a.viz/KB/DB C.: 4…
CROSS SMR + General warm-up + Mobility A. Emom 6′ 15 jumping jack + 10 air squat + 5 down-ups * All in the same minute B. Amrap 16′ 1′ double-unders ( or practice) / single-unders / jumping jack 10 kipping Pull-up/ banded pull-up / 15 ring row 15 Hollow rock 10 Plate Thruster…
