2020.02.08. – SZOMBAT

A. GYM + 3 RDS 30″ Wall Seat 30″ Tiger Position Hold 20″ Reverse Plank B. 21′ AMRAP 10 Alt. Pistol Squat to Chair 20 Dip on Chair 14 Runner Sit Up 20 Hand Raised Push Up 14 Squat Position to Push Up Position 20 Jumping Lunges C. 5 RDS 15″ Hollow Hold 15″ Hollow…

Mobility: Hips+Ankles        Activation: 8′ Running School (outside)        A. 24′ AMRAP – 1000/800m Row  (damper 3-5) – 800m Run                                          B. For Time:                                   – 100 Ab-mat Sit-ups                  (every break means 10 push-ups)   There is no scaled version for part A. 1000/800m means 1000m rowing for men, 800m rowing for women. PENALTY PUSH-UP: RX:…

A. 2 Sets 20 Jumping Jacks 8 Scorpions 20″ Hollow Hold 8 Supermans B. 4 RDS AMRAP 5′ – 2′ Rest First 5′ 20 V-Ups 15 OHS 10 Walkout Push Ups Second 5′ 20 Hollow Rocks 14 Thrusters 10 Burpees /No Jump/ C. 3 RDS 20 Crunches 10 Reverse Crunches

1)5′ amrap  12 hip thrust, 12 m bear crawl, 10 BB deadlift, 30 mountain climber 2)Lifting  E90″ x 1 complex x 5 rds Complex: 1 hang squat clean+ 1 tng squat clean Climbing weight, up to 80-85 % of hang sq clean  3)Deadlift 4×3@ ~75-80 % 2′ rest btw sets 4)12′ EMOM Min 1- 12-15 medball squat…

A. Gymnastics / SMR  B. Warm-up: 3 sets of: 3 Deadlift + 3 clean pull + 3 muscle clean + 3 hang power clean @ empty BB  20″ HS hold  8 abmat sit-up (no weight!)  8 alternating box step-up ( no weight!)    C. WOD For time:  5 rounds:  – 5 Hang power clean @…

Wu: Gymn+shoulder mob A:  Amrap 6′ 5 get up jhonnie 10 hip thrust 5 wall walk 10 gtoh 10/20 plate  B: 10 min Double under practice (rx triple under) C:”Dumbell party” Amrap 18′ 10 left arm push press 10 burpee box step overs w. dumbell 10 right arm push press 200 m  ↔️Inga run (10m) 20…