2020.12.22. KEDD

HOMEBODY 12. NAP A: 1 mins of:  (2-4 steps forward – 2-4 steps backward) – bear walk  – spider/crab – tiger – dwarf B: For time:  21-18-15-12-9-6-3 – Down-up 6-12-18-24-30-36-42 – alt. V-ups TC: 20′ C: Accumulate 6 mins Wall Sit *Every break : 6 Jumping Squats (The rests must be shorter then 30 secs.) D:…

1. WU. + 2 sets of: • 5 scapula pull- ups • 8/8 split squats • 5 scapula push- ups • 8 drop squats 2. Snatch Balance Practice / 5×3 increasing weight 3. E2′ for 10′ • 5 Hang Squat Snatches @50/35 35/20 • 40 DU’s / 80 Single unders 4. Not for time ▪︎…

Wu: Gymn+Shoulder mobility A:Amrap 5′ 1 sdhp + 1 swing + 1 clean & press right + cluster + thruster +  left side  2-2-2-2-2-2…3,3,3,3…. B: Amrap 20′ Every rds btw 300 m row and 45 sec plank 10 Power clean and jerk 40% 8 = 50% 6= 55% 4= 60% 2= 65% and max reps 70%…

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…

A) gymn + 2  RNFT : – 30 jumping Jackson – 15 reverse snow angel – 10 crab & reach – 5 ‘get up Jonatan’ B) EMOM 7′   15″ max rep strict HSPU (Rx: medball btw legs; Open: plates+abmat under the head) C) E2’30” for 12’30” 1 Squat Snatch + 1 OHS (drop!) +…

HOMEBODY 18. NAP A: AMRAP 6′ 12 scorpion 12 reverse lunges 12 bird dog 12 dead bugs   B: 4 rds 25 chair dips 24 one leg squat to a box/chair 25 hollow rock 24 squat jumps   C: 3set 15 Arnold press 20/20 side hip thrust