HOMEBODY 50. NAP
A: Mobility + Gymn 10’
B: Superset 5×10/30”
1 Legged RDL
Hindu Push-up
C: FOR TIME TC:14′
Buy-in: 2rds
30 Hopscotch (L/R)
1 Legged get-up Johnnie (R/L)
then,
Mountain climber 40/30/20/10
Air squat 40/30/20/10
D: 3x 30”/30″
Reverse plank
W-U_3X/1’ -30”MOUNTAIN C -8/8 CLAM SHELLS @1”PAUSE AT SQUEEZE -8 JUMPS OVER 8 PARALETTES @NO HEEL CONTACT 1.PRE-RUN TC:5’ FOR TIME -200 DU (HA NEM TUDSZ DUPLÁZNI,EGY FELUGRÁS KÉT COMBRA PACSI…200 ISM.) NO SINGLE UNDER!!!!!!! 2.WOD_ AMRAP 20′ -400M RUN -15 PUSH-UPS -15 BOX JUMPS -15 PULL-UPS 3. ACC_3X/30” -30” GYMNASTIC SWIMMING
Week 4 A.: Amrap 6’ 12 Alt. Kettlebell Halo 10 Alt. Cross knee plank 5/side Lateral Box Step Downs 10 Down dog alternating toe touch B.: 5 rds TC_14’ 30” row* target 60% 8 Lateral jump over the rower 6 Double DB Push press 5 HR Burpee 20” row *target 80% …
A) gymn + 3 rnft: 1/1 tgu 10 rkc swings 5/5 fr. rack rev. lunges B) barbell warm up (+ split snatch practice), then.. 30 power snatches FT @45% /Rest 2’/ 20 hang power snatches FT @55% /Rest 1’30”/ 10 squat snatches Ft @65% /Rest 1’/ 5 hang squat snatches Ft @75% /Rest 30″/ In…
SMR + Warm-up with animal walks 3-5 minutes. A. 2 sets: 12 snow angels 10/10 bent over single arm row @ light KB 15″ Hollow hold B. For time: ~ 21-18-15-12-9-6-3 reps of Power Clean @ 35/50kg Cal Row Rest 5′ ~ 3-6-9-12-15-18-21 reps of : American swing @ 16/24kg T2B / Knee…
A) gymn + 100m tiger walk *e30″ : 1 burpee B) daily max split jerk in 12′ C) Amrap 3′ / Rest 1′ 1) ski 2) alt. DB snatch 3) row 4) Burpee t2b 5) sigle arm OHS @KB D) acc. : 100 russian twists @10/5 * every break : 10 sit ups
WARM-UP AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 16 SHOULDER TAPS 8 PUSH-UPS 8 RING ROWS 8 BOX JUMPS @50/40 8 SHUTTLE RUNS @10M WOD_TC:24’ 5RDS_FOR TIME 16 SHUTTLE RUNS @10M 16 PULL-UPS 16 HR PUSH-UPS 16 BOX JUMPS @60/50 (B: RING ROW, BOX @50/40 ; RX: C2B, BOX…
