2020.05.07 Csütörtök

1)6′ AMRAP – 8 inchworm – 3/3 TGU from press to lunge – 30″ wall sit hold, arms overhead 2)Handstand hold, walk progression, strength 3 sets for quality – around the box -1/1 round – 30″ HS hold facing the wall – 10 abwheel 3)OTM 10′ Odd: Back squat x 5 Even: kneeling double kettlebell press x…

HOMEBODY. 19. NAP   A:”CHAD WILKINSON HERO WOD” 1000 box/chair step-ups (high :50/40 cm, weight vest 9/6kg) 60 TC’

1)2 rds * 10 m tiger crawl *6/6 windmill * 12 cal row * 10 down up * 30″ plank 2)For time 15-10-5 reps * power clean @35/50 kg * cal row 2′ rest 15-10-5 reps/m *FSQ @35/50 kg * meter handstand walk 2′ rest 15-10-5 reps * push press@35/50 kg * lateral burpee 3)3…

Wu: gymn+shoulder mobility A: easy cardioburpee park 2:30 skierg 5 burpee 2:30 row 5 burpee 2:30 aab 5 burpee B:BB wu  5×3 Push Jerk climbing heavy C: For time 30 push jerk 40/25 (open 30/20) 15 pull up  20 push jerk 50/35 ( open 40/25) 10 c2b 10 push jerk 60/15 (open50/30) 5 Bar muscle up…

A. Gymn. + Scapula activation B. 3 sets of: • 8-10 weighted strict pull- ups /same weight • 18 alt. chest supported rows @heavy dumbbell C. Core Strength /3 sets/1′ rest • 20″ L- hang hold • 15 weighted sit- ups /weight at the chest • max rep strict T2B D. For Time @1 heavy…

Wu: Gymn+Pvc mobility A:3rds 14 cal row 14 hrpu 14 skeater jump 14 hip thrust B: 10 tc 5 reps Partner deadlift (climbing) C: Amrap 14′ Valentin Day 14 syncro wb 14 syncro ttb or ttchest 14 syncro air sq jump 2x 14 m partner carry 14 syncro dl 70/50 14 syncro Gtoh 20/10 plate D:…