2021.07.22. Thursday

HOMEBODY 75. NAP A.3 rounds: 8 cat-camel  6/6 crab  reach  8/8 cossack squat 20″ jog in place  B.Emom 10′  Odd: 20″ wall sit + max reps air squats until 45″  Even: 10 ( or 5/5 ) bent over row + max reps push-ups until 45″  C.For 15 minutes: 10 alt. devil press 10/10 Suitcase Deadlift…

SMR +  A.  Warm-up:  Amrap 6′ @ easy pace  8 Down-ups  8/8 cossack squats  20″ plank hold   B.  For time:  3 rounds of:  12 alt. Box step-up @ single DB – 15/22,5kg 12 GTOH ( snatch or c&j) @ 30/45kg 12 Wall Ball  12 Abmat sit-ups Then; 2 rounds of:  18 alt. Box step-up  18 GTOH  18…

1. Activation / Tabata Style 20″ work- 10″ rest A. Squat @ easy!! dumbbell behind neck  B. Tuck- up 2. Gymn. / 4 rds. / 1’30” rest btw. sets * 1 Strict RMU / Kipping * 3 Strict HSPU / Kipping * 10 Weighted sit-ups 3. Clean & Jerk / 5 sets  2 Squat Cleans + 1…

W-U AMRAP 8’ 4X10 LEG SWINGS 10 JUMP SQ 10/8CALS ROW @EASY 10 WB   WOD_ AMRAP 4X4’/4’R 20/16CALS ROW 20 WB @9/6 MAX REPS OH LUNGES @WB OVERHEAD (B: 6/4 WB ; RX: 12/9 WB)   ACC AMRAP 5’ 10 ALT V-UPS 10 HOLLOW ROCKS 10 SEATED PIKES

SMR + A. Warm-up:  2 sets of : 1′ 30″ easy cardio machine  8 plank to push up + 8 scapula push-ups  8/8 Reverse lunge steps   B. 3 x AMRAP 6′ / 2′ rest between 1. 8/10 cal row  15 Russian swings 20 Air squat  2. 35 DU / 70 Singles  10 Abmat sit-ups 10 Dual KB…

A) gymn + amrap 6′ 6 alt. scorpions 6/6 1 legged RDL @easy KB 12 hanging knee raises 6m bear crawl B) 100 empty bar thrusters * every break: +5 reps thrusters (U can ‘rest’ only OH pos.) C) E30″ for 15′ – 10 sets 1) 1-2 rope climb asc. (rx:legless) 2) 6 ring dips…