2022.11.03.-Csütörtök

Week 1: day 4: Wu: Gymn, then 3 rds 1 min easy 10 m inga run 10 snow angel 10 squat therapy   A: 8-10 min practice butterfly pull up, c2b, kipping/strict bar-ring mu, hswlk, hspu   B: Healthy felcsi Emom 25′  – 6-12 slam ball stoh choose weight – 6-10 burpee box jump – 15-25 ghd…

WEEK 2 DAY 5 WU.: 2  RDS 30” SUPINATED PASSIVE HANG 10 DB PULL OVER *2-3” HOLD 5/SIDE KB HANG POWER CLEAN AND PRESSING WINDMILL   A.: EVERY 2 MINS X 6 SETS 5 HANG CLEAN PULL 4 HANG POWER CLEAN BELOW KNEE 3 POWER CLEAN   B.: E2MOM_8’ 1ST 10-12 DOUBLE  KB/DB PUSH PRESS…

1. Warm- up + 3 sets * 8 cals row * 12 Dead bugs * 20″ DU’s 2. OPEN 22.3 3. For Time / Recovery Tempo * 40-30-20-10 Cals Row * 20-15-10-5 Weighted Sit-ups 4. Banded Triceps Curl * 100 reps

A) amrap 5′ : – 10m crab walk – 15″ hollow hold – 8 reverse crunches B) ‘Emily’ 10 RFT: – 30 DUBS – 15 Pull-ups – 30 Air Squats – 100m Sprint /2′ rest btw/

1. 3 sets – 20″ machine sprint – 10/10m suitcase carry @mod – 10/10 world’s greatest stretch 2. EMOM 10′ – 1-2 BMU + 5-7 deficit pushups 3. WOD For Time – 9-7-5 DL @heavy – 21-15-9 T2B or Leg raises Rest 2′  -21-15-9 DL @mod. T2B or leg raises 4. 3- 4 sets –…

A) 3 sets of: – 10 muscle snatches @empty bar – 6 lateral down-up – 6 body saw – 6/6 clamshell @miniband at knees – 10 jumping squats – 6/6 lying miniband hamstring curls B) EMOM 4′ 3 Power Snatches @60% /Rest 1’/ EMOM 3′ 3 Power Snatches @72% C) 150 DUBS for time *Every…