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
HOMEBODY 47. NAP A: 4 rds 20″ air squat 20″ down ups 20″ handstand hold 20″ high knee run B: 3 rds 12 hollow rock 14/14 Bulgarian split squat 16 diamond push up 18 snow angel 20 cossack squat C: 21-18-15-12-9 Air squat Hang clean w. Double weight Sit up Push up *6…
A) gymn + amrap 5′ (easy) – 10 steps bear crawl – 10 banded pull apart – 10 deadbugs – 30 high knee run B) E90″ for 9′ 8-7-6-5-4-3 strict pull-ups (! Rx: increasing Weight; Open: decreasing band !) C) 3 RFT: (medrate, consistent pace) – 400m Run – 20 KBS @32-24/24-16 – 10 box jumps @75/60cm…
1)Animals warm up 2)TGU 3×2/2 3)HS walk Open: practice Rx: obstacle 4)Team of 3, every person in 1 station, then change AMRAP 5′, Rest 2′ 15/15 lunge steps, 1x KB on overhead 8 wall climb Time Remaining: Max Calorie Row AMRAP 5′, Rest 2′ 15 OHS @30/45 kg 15 lateral burpee Time Remaining: Max Calorie Bike AMRAP 5′, Rest…
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…
11)2 sets * 10 ring scapula row * 5/5 KB windmill * 1′ Bike/SkiErg/ Row 2)Strict pull up 1x MAX, then 4x 1-3/ 2-5 reps 1′ rest btw sets 3)15′ amrap * 12 burpee box jump overs * 24 abmat sit up * 12 alt. GTOH@8-12/ 16 -20 kg KB * 12 T2B 5)Bent over row/…
A. SMR in 8-10 min. B. 2 Rds.: • 2 min bike/row/ski/jogging • 12 cossack squats • 14 alt. KB hang cleans @easy KB C. AMRAP 30′ @moderate tempo • 400m row • 10 thrusters @empty bar • 10 lateral burpees • 15 hrpu’s • 24 alt. reverse lunges D. Stretching
