2022.01.19. – SZERDA

Week 3 day 6,7   WU.: 2 RDS 14/14 SPLIT SQUAT PULSE 20” HS HOLD 40” CARDIO 4 INCH WORM   A.: 3 RDS 8 BB SDL 1311 *20” REST 8/8 GOBLET COSSACK SQUAT ­*20” REST 8/8 HALF KNEELING FILLY PRESS ­*50” REST   B.: FT  400/300/200/ 100 M RUN 14 V-UP 14 ALT SINGLE…

1. Warm-up for running + core activation  2. Running / 3 sets – 400m run + 200m just walking 3. 5 sets, ascending to a heavy – 1 squat snatch + 1 hang squat snatch + 1 OHS 4. 5 rounds for time – 15 DL @heavy – 15 strict HSPU or 15 deficit pushups…

1. W-U (0-13’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH   B. AMRAP 4’ 10 TALL PLANK HIP CIRCLES 10 SUPINE TWISTS 5 BURPEES 5 BJ   C. AMRAP 5’ 5 HPC @ADD W 5 PC 5 BBJO   2. WOD_10 RFT (17-47’) TC: 30’ 15 AIR SQ…

1. 2 sets:  – 6 band OH squats – 6 bent over rows @snatch grip – 6 snatch high pulls – 6 muscle cleans 2. Find your daily max in 15 min – 1 Power Snatch + 1 High Hang Power Snatch + 1 Low Hang Power Snatch  3. 3 rounds for time – 400m…

1. 2x  * 1 min Jogging * 5/5 World Greatest Stretch * 2/2 Scorpions * 5/5 Cossack Squats 2. Skill – in 8-10 minutes  * choose your weakness 3. AMRAP 24′ * 300m Row * 7 Burpee Box Overs @100/120cm * 20/20m D-ball or Sandbag Carry on Shoulder * 14 Reverse Lunges @sandbag or d-ball / bear…

Week 6: day 36   A: 3 rds 12 alt kb deadlift high pull 10 shoulder taps @ hand stand position 8 kb alt. cossack sq 6 hindu push up   B: Find your 3 RM Power Clean   C: Find your 5 RM FSQ   D:3 rds 600 m row 6 burpee pull up…