HOMEBODY 55. NAP
A: Mobility Gymn 10′
B: Emom 30′ 40″/20″
Overhead lunge
Upper back superman
Deck squat
Copenhagen plank (L)
Reverse snow angel
Copenhagen plank (R)
C: Accessory
3×10/30″ Reverse flies @bent over
3×20″/20″_20″ Star side 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
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…
W-U_2X -8 PULL-DOWNS @BAND -8/8 DEADBUGS @SMR PUSH BW KNEE&ARM -8 BB RDL 1.BSQ @PAUSE 2’ E2MOM 10’ -5 REPS @60% 2.WOD 4RDS FT -8/8 DUO KB SPLIT SQ -8 WB @9/6 -5 SHUTTLE RUN -24M DUO KB FARMERS CARRY -40 DU 3.ACC_4X -16 ALT GORILLA ROWS
1. 3 rds * 10 Alt. rev. lunges @bb * 10 V-ups 2. Find your NPR Jerk in 15 min, then Max effort reps in 2 min @85% 3. For Time * 21 DB Thrusters * 21 Burpee box jump overs * 15.. * 15.. * 9 * 9
BB W-U_UNBROKEN 6 RDL 6 HIGH PULLS 6 MUSCLE CLEANS 6 FRONT SQ 6 PRESSES 6 PUSH JERKS 1.DEADLIFT -E2MOM 6’_4 REPS @80% 2. C&J (PC+PJ) EMOM 4’ -2PC+2PJ @55-60-65-70% E2MOM 6’ -2PC+1PJ_NO TNG @80-80-85% 3.DEF. CLEAN PULL -E2MOM 6’_3REPS @110% OF 1RM PC 4.FR SQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_5REPS @85% 5. ACC 3X…
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPSN @BB 5 OHS @ 3”PAUSE 5 BOX JUMPS @50/40 B. AMRAP 6’ 3 STRICT PRESS @INC W TO 70% 6 BB FACING BURPEES STRENGTH STRICT PRESS_E90” 6X2 @85% WOD_FOR TIME_TC:18’ 250/200M SKI/ROW 25 BOX JUMP OVERS @60/50 250/200M SKI/ROW 20…
