A. GYMN+MOB
A) gymn + 2 rnft – 2 ‘get up johnie’ – 4 walk outs – 40 SU – 6 cossack squats B) with a running clock.. 0-5′ daily max shoulder press from the ground 5′-12′ daily max double power clean (drop the bar btw) 12′-21′ Amrap 9′ 30 T2B 90 DU’s 1 squat clean @80% of B/2 90…
A. GYMN+MOB B. EMOM 9’: 30” SKATER JUMPING; 30” HOLLOW HOLD; 30” HIGH HIPS HOLD IN SPIDER POSITION C. FOR TIME TC20’: 100/80/60/40/20 JUMPING 25/20/15/10/5 OVERHEAD SIT-UPS 25/20/15/10/5 DEADLIFTS THEN 3’ REST AND GO TO D. D. FOR TIME: 21-18-15-12-9-12-15-18-21 G2OH; SEATED LEGS RAISES (CLOSED, EXTENDED LEGS)
Week 3 Wu.: 5’ Amrap 5 Goblet Kang Squat @easy weight 10 m Tiger walk 25” wall seat 10 Alt. Superman A.: 9’ Emom 45”-15” WB Squat Clean 10 MC + 2 Down up 4 Wb R. Twist + 4 Wall Ball sit up B.: 6 rds TC_18’ 500/420…
1. Act. 2 rounds * 14 Alt. superman * 14 Hollow rocks * 14 Good mornings * 14 Alt. v-ups 2. EMOM 10′ Odd: 3-5 strict HSPU + 3-5 kipping Even: 3 Strict pull-ups + 3-5 kipping or butterfly 3. Clean 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk 2x @70%, 3x @75% 4. For Time…
HOMEBODY 52. NAP A: 3 rds 14 Alt. Lunges 4 Walkout 10 Reverse snowangel 30” Plank B: 20’ EMOM 45” work / 15” rest Left reverse lunge to shoulder press w. a.viz/KB/DB Right reverse lunge to shoulder press w. a.viz/KB/DB R. Swing w. a.viz/KB/DB Alt. Hang Snatch w. a.viz/KB/DB C.: 4…
BB W-U_ 1.PRE-LIFTING -SN GRIP PP + OHS 3X2+2/1’ @45% OF 1RM SQSN 2.PSN EMOM 4’ -3REPS_TNG @45-50-55-60% E2MOM 6’ -2REPS_NO TNG @70-70-75% 3.DEFICIT SN PULL -E2MOM 6’_3REPS @100% OF 1RM PSN 4.BSQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_9REPS @65% 5.WOD_AMRAP 9’ -3 PSN @42.5/30 -5 OHS -7 T2B 6.ACC_3SETS -10 TEMPO GHD SU 42X1 @OR BOX
