HOMEBODY 49. NAP
A) 5’ Amrap
– 30” Tiger crawl hold
– 12 Hip thrust
– 8/8 Side plank hip lift
B) 21-15-9 reps for time
– Burpee
– GTOH@ ásványvíz
2’ rest
21-15-9
– Russian swing@ásványvíz
– Push-ups
2’ rest
For time:
– 40 Sit-up
C) 3 sets/ 1’ rest
– 10/10 Side bend@ ásványvíz
– 20”/20” Side plank
– 20” Hollow hold
BB W-U_ 1.PRE-LIFTING -TALL CLEAN + TALL JERK 3X2+2/1’ @BB 2.E2MOM 12’ C&J COMPLEX PCL+SQCL+J 1+1+1 @CLIMBING TO 75% OF 1RM CJ 3.WOD_FT TC: 14’ 10-9-8-7-6-5-4-3-2-1 BOX JUMPS @50/40CM 1-2-3-4-5-6-7-8-9-10 THRUSTERS @35/25 4.ACC_4X -8/8 LANDMINE ROWS
HOMEBODY 73. NAP A.For 6 minutes: (3 full rounds) 20″ work / 10″ change Good morning Air squat Walkout Plank B.4 x Amrap 2′ 15 Deadlift @ weight/bottle/heavy object Max reps burpees over the thing you use for the deadlift * Rest 90″ btw. Amraps C.Emom 10′ Odd: 15″-20″ hollow hold + 15″-20″ superman…
CROSS SMR + General warm-up + Mobility A. 3 sets: 5/5 windmill @ easy KB 10m/10m bottom-up KB carry 10 jumping squats – focus on speed! B. Lifting – Snatch 1 set @ empty BB, 5 reps of each: ~ Snatch grip DL, Snatch Pull, Muscle Snatch, Behind the neck press, Power snatch balance, Power…
W-U_3X -30 MOUNTAIN C -8 FROG HIP THRUSTS @1”PAUSE AT SQUEEZE -8 JUMP OVERS (8 PARALETTES) @NO HEEL CONTACT 1.PLYO (~8′) -TRIPLE BROAD JUMP FOR MAX DISTANCE @5 ATTEMPT/1’REST 2.WOD_ „EVA JR.” TC: 22′ 5RDS FT -400M RUN -15 RUSSIAN KBS @32/24 -15 PULL-UPS 3.ACC_3X -10 BAT-WINGS
SMR + General warm-up + Mobility A. 3 sets: 16 alt. deadbug 10/10 single leg hip thrust 20″ HS hold B. Lifting- Complex, BSQ Empty BB warm-up, ~ In 10 minutes find your max in the following complex: 1 CLEAN + 1 FSQ + 1 STOH + 1 BSQ + 1 STOH ~…
A) gymn + amrap 7′ – 10m bear crawl – 20″/20″ 1-legged glute bridge hold – 7/7 upright row B) EMOM 16′ – 4 sets 1) 8 DB bench press 2) 12 medball squat clean 3) 16 alt. pendlay row 4) 12 abmat sit-ups C) For time: 5-4-3-2-1 rope climb ascent 50-40-30-20-10 DU’s Tc:10′ D)…
