Wu:
Emom 12
– 15-30 m hswlk , tiger wlk
– 20-30 sec L-sit hold on parallette
– 1-2 rope climb , rx: leg less
A: Strenght
8-8-5-5-3-3 climbing weight
Bench press
Back sq
chine up rx:weight
Barbell bench row
B: Wod
0-10 min
8 push press
12 oh lunges
200 m run
10-12 min rest
12-22 min
8 sttb
10 hspu
200 m row
streching
1. 2 sets – 10 deadbug pullovers – 10/10 seated band pulls – 5 strict pullups 2. Handstand Hold Rx: Freestanding HS hold take 3 attempts to hold as long as possible. Open: Wall facing HS hold as long as possible 3. 2x AMRAP 8′ / 2′ recovery cardio – 4 Cleans @80% of squat…
WU: 3-5’ gymnastic 3 slow round: – 10 Get up jhonnie – 25 DU – 15 Light WB A. E2’ – 4 sets Front squat x 8 reps – @60% 1RM (from the floor) and then…. E90” – 4 sets 2 Push jerk – same weight (from the floor) B.Metcon 2…
warm up: gym+shoulder mobility A:3rds 10 alt scorpion 20 bird dog 20 dead bug 10 snow angel B: E2mom 10’ 10/10 du kb split sq fr rack 20 alt gorilla row C: Partner wod 800 m row 90 push up ( partner hollow hold) 90 wall ball ( partner plank hold) 90 box jump (…
Week 4: day 22 wu: 3 rds 8 cat camel 8 russian babymaker 8 hindu push up 30 sec wall sit A: Snatch 5×3 Hang snatch /rx squat, basic: squat or power/ B: BSQ E2mom: 4×7 (70-73%) C: Bajszi 21-15-9 Back thruster 40-50/30-35 kg cal row D: Hasitasi 3 rds 1…
1. Gymn. + Wrist Stretch https://youtu.be/sz6S2CUn3Ug 2. 2 sets * 5/5 Half kneeling KB press @easy w. * 10 Good morning @barbell * 12 Plank to push- up * 10 Half cossack squat https://youtu.be/X9iW_HlEOE8 3. 5 sets / 3″ down * 5 Close grip bench press @78% * 5 Strict chin- up 4. 10 Rounds For Time / 1…
Wu: 3 rds 15 hip thrust 20 band good morning 30 sec plank twist 60 sec cardio A: E2mom x5=10 min – 10 deadlift 40-50% , basic double kb – 10 sttb, sk2e 2 min rest E2mom x5=10 min – 10 stiff leg deadlift – 20 alt V-ups B: Playbaby 4 rds 400…
