1)3 sets
– 12 snow angel / wall
– 10 scapula push up
– 10 hip thrust
– 30″ easy run
2)4 sets for quality, 90″ rest btw sets
– 10-12 paralette push up
– 30″ double KB front rack carry
– 10 kettlebell push press, heavy as can
3)15′ amrap
– 12 T2B /15 K2E/ 12 V.sit up
– 12 m walking lunge, 2x DB on shoulders
– 30 DU /60 SU
4a)One-arm row 3x 10/10
4b) Hollow hold 3x 20″
A) gymn + amrap 7′ (easy) – 3 atomic sit ups – 6 Halo – 9 GTOH – 12 Russian Twists B) MAX REPETITION Strict HSPU ! (max 3 attemps) C) For time : – 600m run – 30 Fsq @30/20 – 400m run – 20 Fsq @50/35 – 200m Run – 10 Fsq @70/50 …
Wu: Gymn + hamstring mobility and active A: 2 rds 20 bird dog 20 dead bug 20/20 kb halo 8/12 kg 20 ring row B: E3mom x4 – 10-12 du kb floor press (heavy) – 10-12 du kb row C:”DORK” 6rds 100 simple ( rx 60 du ) 30 kettlebell swing 12/16 (rx 16/24) 15 burpee…
1)Gymn + 2 rds as warm up * 10 scapula pull ups * 15/15 m OH KB carry * 8/8 cross body deadlift * 10/10 russian twist / no weight * 8/8 box step 2)Strength: 4 sets, 1′ rest btw sets a)Box step, alternating, 2x KB in farmer carry pos. X 6/6 b) Inverted row…
HOMEBODY. 19. NAP A:”CHAD WILKINSON HERO WOD” 1000 box/chair step-ups (high :50/40 cm, weight vest 9/6kg) 60 TC’
Warm up:Gymn A: accumulate 8 mins plank Every break: chair inverted row 1 break :20 chair inverted row 2 break : 40 chair inverted row 3 break : 60 inverted row B: Emom 30’ Odd : 20sec/20 sec stick chop Even: 30-28-26-24-22-20-18-16-14-12-10-8-6-4-2 Object ground to overhead C: Unbroken 60 bird dog 2 sec pause bottom
A. Gymn. + 2 rds.: • 12 cossack squats • 20″ handstand hold • 20″ hollow hold B. EMOM 6′ *Rx: 30″ max meters HSW *Open: HSW practice C. EMOM 16′ ☆Odd: KB Complex 2x: 1 cluster + 2 gront squats + 2 push jerks ☆Even: 10 down- ups D. Cooldown
