W-U 3X/1′
-10 RKBS
-5/5 KNEELING PRESSES
-10 GOBLET SQ
1.WOD AMRAP 28’ @EASYYYYY
-10 WB
-5 RING DIPS
-12M ASSIMETRIC KB WALKING LUNGES
-12M ASSIMETRIC KB WALKING LUNGES
(12UP/16DOWN)
-24/20 CALS SKIERG (ROW)
2.ACC
-ACCUMULATE 3’ HOLLOW HOLD @MEDBALL ON ABS
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…
A) gymn + amrap 7′ – 10 reps 90/90 – 10 bird dogs – 10 dead bugs B) barbell warm up for the lifting, then.. Daily max in 9 mins : 1 power snatch + 1 low hang power snatch + 1 hang power snatch + 1 high hang squat! snatch C) 4×3 low hang snatch…
„2020 reps party” 2 rds 1: 100 lunges 2: 100 push up 3: 100 air squat 4: 100 sit up 5: 100 burpee 6: 100 dead bug 7: 100 swing (a.viz weight kb/db ) 8: 100 mountain climber 9: 100 box step 10: 100 down up Then 20 man maker (A.viz, kb, db,)
SMR & GYMNASTIC & MOBILITY A: 3 sets 10 dead bug 8 down up 6 alt lunges 4 shoulder taps in hs pos 2 wall climb B: Every 4 min x7 5 C2b rx: strict sc: butterfly/kipping ct: band pull up 6 slam ball stoh rx:70/50 sc: 50/30 ct: 25/18 kg 7…
BB W-U_ 1.PRE-LIFTING -TALL CLEAN + TALL JERK 3X2+2/1’ @BB 2. C&J (SQ) EMOM 4’ -2+2 @50-55-60-65% E2MOM 6’ -2CL+1J_NO TNG @75-75-80% 3. WOD_3RDS FT -10 SDHP @BB 40/25 -15 T2B -20 FR SQ @BB 40/25 4.ACC 3X/20″ 40″ HEEL TOUCHES @CRUNCH POSITION
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.1 C) daily max back squat triple in 12 mins D) 3 sets: – 40m dual kb oh carry – 10 abmat sit ups – 40m dual kb front rack…
