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 rds
45” Plank
16/16 Side plank hip thrust
45” Superman hold
32 Alt. Heel touch
D: Stretching
W-U_2X -30” HS HOLD AT WALL -5 ACTIVE STRICT HOLLOW-ARCHES -5 BROAD JUMPS THEN WARM-UP TO DEADLIFT @60% 1.WOD FT A) 3RDS TC:8’ -12M HS WALK (3 WALL CLIMB) -6 DL @60% -1 PEG BOARD (5 STRICT CHIN-UP) 3’ REST B) 3RDS TC:12’ -500/400M ROW -6 DL @60% -12 T2B 2.ACC_3X -7 NEG. NORDIC HAMS
A) gymn + amrap 7′ – 10m bear crawl – 20″/20″ 1-legged glute bridge hold – 7/7 upright row B) EMOM 16′ – 4 sets 1) 8 DB bench press 2) 12 medball squat clean 3) 16 alt. pendlay row 4) 12 abmat sit-ups C) For time: 5-4-3-2-1 rope climb ascent 50-40-30-20-10 DU’s Tc:10′ D)…
W-U A. AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 5 INCHWORMS 10 RING ROWS 10 RKBS 5 SHUTTLE RUNS @10M WOD_3 RDS_FT_TC:14′ 30 SHUTTLE RUNS @10M 21 RKBS @24/16 12 PULL-UPS /B: @20/12 KB; BANDED PULL-UPS; – RX: @32/20 KB; BMU/ COND EMOM 12’ 1.15m KB(1) WALKING LUNGES @24/16…
SMR & GYMNASTIC & MOBILITY A: 3 set 3x run back down the hall 12 lateral box step over 1 left and right hand circle the box in pike push position 10 windshield wiper rx: bar sc/ct: floor B: „Kotsog Turk 4.0” 100 russian swing 90 V-ups 80 Am swing 70 Jump squat…
W-U_3X/1′ -10 BB RDL -10 BB PRESSES -10 BB BENT OVER ROWS 1.WOD_FOR TIME TC:28′ BUY-IN: 1000/800M ROWING THEN 4 RDS OF: -15 HSPU -15 DL @60/40 -15 BF BURPEES CASH-OUT: 1000/800M ROWING 2.ACC_3SETS -10 REV SNOW ANGELS
W-U_3X -10 GOOD MORNINGS @BAND -20” WALL PLANK -30″ SINGLE UNDER https://www.youtube.com/watch?v=7m0EU4RQxeI 1.STR-DEADLIFT_TC:12’ -DAILY 3RM 2.WOD1_”ANNIE” TC:10’ 50-40-30-20-10 -DU -SIT-UP THEN 4’ REST 3.WOD2_„DIANE” TC:10’ 21-15-9 -DEADLIFT @102.5/70 (SCALE IT AS NEED….BUT THIS IS A BENCHMARK.) -HSPU 4.ACC_FOR TIME -200M FARMERS CARRY @DUO HEAVY KB
