A.3 sets of:
8 down-ups
10 bird dog (5/5)
12 scapula push-ups
B. For time:
10 rounds of:
6/6 single arm thruster @ bottle/weight
8 Burpees
C. 3 sets:
30 flutter kicks
20 russian twists
10 Hollow rock
rest 1′ between sets.
1)2 sets * 6/6 single leg hip thrust * 6/6 shoulder taps in HS hold/ wall (Open: HS hold or push up sh taps) * 10 BB deadlift * 10 air squat 2)Squat clean 8′ EMOM x 1 rep @ ~80-85 % 3)8′ OTM Odd: 10 m HS walk (Open: 3 wall climb) Even: 5/5 split squat@2x…
A. Intensive SMR + 2 Rds.: • 2′ ski/row • 30″ handstand hold • 20″ dead hang • 20/20m monster walk B. AMRAP 30′ • 400m run • 10 burpee box get overs @100/120cm • 5 wall walks • 3 ring muscle- ups/ 5 bar muscle- ups / 7 c2b’s / 9 pull- ups /…
A) gymn + 100m bear walk *E30″ (inc. 0:00) : 1 down-up B) EMOM 8′ : 15″ max rep strict HSPU (Rx: medball btw legs) C) E2’30” for 12’30” 1 Snatch Pull + 1 High Hang Squat Snatch (drop!) + 1 Squat Snatch + 1 OHS @80% D) AMRAP 7′ – 7 Box Jump @75/60 –…
A. Warm-up: Gymn + 3 sets of: 15m Bear Walk 10 V-ups 10/10 Half kneeling strict press @ KB or DB 30s. Wall Sit hold B. Barbell Strict press (from ground) 4×8 reps @ same weight *Try to heavier than last week! C. EMOM 20’ Odd: 15 Wall ball @ 9/6kg Even: 3…
HOMEBODY. 19. NAP A:”CHAD WILKINSON HERO WOD” 1000 box/chair step-ups (high :50/40 cm, weight vest 9/6kg) 60 TC’
1. 3 sets • 14 dead bugs • 14 banded pull-aparts • 14 bird dogs • 14 alt. lunges • 7/7 strict presses 2. 7 rounds @moderate weight /focus on the quality/ /1′ rest btw set/ ▪︎ squat clean ▪︎ 1 push jerk ▪︎ 1 front squat ▪︎ 1 split jerks 3. E3′ for 24′…
