A) 3 sets of:
– 9/9 m monster walk
– 10 OHS
– 10 banded pull aparts
– 12 deadbugs
B) ‘Zachary Tellier’
For time:
10 Burpees
10 Burpees
25 Push-ups
10 Burpees
25 Push-ups
50 Lunges
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
150 Air Squats
Week 6: day 39 Wu: 3 rds 6/6 tempo single leg deadlift 311 6 hindu push up 12/12 windmill 6 muscle clean+jerk A: E2mom x5 5 Front squat ( 70%+) 6-10 strict c2b B: DT Run 5 rds 1 round DT : 40-70 kg / 20-50kg (basic: double kettlebell) 12 deadlift 9 hang…
A) amrap 7′ – 20 jumping jacks – 15″ alt leg raises in plank – 20 butt kickers – 15″ alt leg raises in back plank – 20 high knee run – 15″ side plank rotation /L/ – 20 mountain climbers – 15″ side plank rotation /R/ – 5 jumping squats B) Work up to…
A) 3 sets of : – 12 sh taps in tiger pos. + opposite leg raises – 12 banded pull-aparts – 12 halo in squat pos @5/2,5 B) Daily Max OHS C) 500m (Sprint) Rowing For Time If your time is: under 1’30” : take a rest, because you’re awesome 😉 1’30” – 1’35” : 300m…
1. Warm- up for squat snatch 2. Squat Snatch E2′ – 4×7 /3+3+1/ @same weight 3. Back Squat E2′ – 3×15 @60% 4. 3 rounds for time – 20 Pull-ups – 20 cals rowing – 20 hang squat cleans @2×22.5/15 DB 5. Acc. Work – 5x 30″ hollow hold
1. W-U (0-12’) A. STRETCHING 4’ @
1. W-U (0-14’) A. STRETCHING 5’ – WORLDS’ GREATEST STRETCH – PUPPY DOG – PIGEON B. AMRAP 5’ 10 TALL PLANK HIP CIRCLES 10 HIP 90/90 ROTATION 10 ALT LUNGE STRETCHES 5/5 SL RDL @NO WEIGHT C. EMOM 4’ 40” ROW @EASY 2. WOD_FOR TIME _@SUSTAINABLE PACE (17-47’) TC:30’ BUY-IN: 30/30 STANDING…
