A) gymn + fish game
*Score 1000 point ! Every missed point = 1 Jumping Jack 😉
B) ‘BlackJack’
For Time :
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
C) streching
(focus on chest & shoulders)
1. 2 sets: 10 cat-camel 16 dead bugs 10 scorpions 30″ superman hold 2. For time: – 50 Tuck Jumps or Box Jumps or Chair steps – 50 Bent over rows – 50 Russian swings – 50 Goblet lunges – 50 V- ups or Tuck- ups – 50 Push press – 50 Supermans – 50…
Mobility: Ankles+Hips Activation: 3 RDS …
A. 3 SET 20 Bird Dog 15 Hollow Rock 5 Hip Thrust + 40 sec Hold B1. 10′ AMRAP 1 Atomic Sit Up 1 Burpee 1 Air Squat 1 Push Up 2-2-2-2, 3-3-3-3, 4-4-4-4, etc. 3′ Rest B2. 10′ AMRAP 2 Thruster 2 Alt. V-Ups 2 Stepping Squats 2 Desk Pull Up or Chair Pull…
Wu: gymn+ dynamic mobility A: 3 rds 40 plank twist 10/10 m waiter carry w. kb 10/10 tempo split squat 313 B: ‘Rene row’ 7 rds 400 m row 21 walking lunges 15 pull up (open: ring row) 9 burpee rx 9/6 weight west open 4/2kg C:100 supermen extension every rest 20 sec supermen hold D:…
A) gymn + 3 sets: – 10m banded X-walk – 10 banded good mornings – 20″ plank w/ alt leg raises + 3′ continuous barbell warm-up B) E2’30” for 12’30” 1 Clean Pull + 1 Low Hang Squat Clean + 1 Split Jerk (2″ pause at receiving position) @90% of 1RM C) EMOM 8′ Odd)…
A. Warm-up: Amrap 6′ 5 Inchworms 8/8 slow cossack squats 2 wall climbs 15″ active hang from bar B. Strength / Lifting: EMOM 3′ x 3 sets ( 1′ rest btw. sets) * increase the weight in every set! 1 Snatch Pull + 1 Squat Snatch ( not TNG) C. WOD For time: Tc:…
