W-U_3X/1’
-30”MOUNTAIN C
-8/8 CLAM SHELLS @1”PAUSE AT SQUEEZE
-8 JUMPS OVER 8 PARALETTES @NO HEEL CONTACT
1.PRE-RUN TC:5’
FOR TIME
-200 DU (HA NEM TUDSZ DUPLÁZNI,EGY FELUGRÁS KÉT COMBRA PACSI…200 ISM.)
NO SINGLE UNDER!!!!!!!
2.WOD_
AMRAP 20′
-400M RUN
-15 PUSH-UPS
-15 BOX JUMPS
-15 PULL-UPS
3. ACC_3X/30”
-30” GYMNASTIC SWIMMING
1. SMR, then Act. / 3 rds * 200m jogging * 16 dead-bugs * 8 cossack squats 2. AMRAP 26′ * 12 thrusters @just barbell * 12 lateral burpees * 12 alt. lunges @just barbell * 24 cals row * 12 v-ups 3. Stretching Together
A) gymn + 100m tiger walk *e30″ : 1 burpee B) daily max split jerk in 12′ C) Amrap 3′ / Rest 1′ 1) ski 2) alt. DB snatch 3) row 4) Burpee t2b 5) sigle arm OHS @KB D) acc. : 100 russian twists @10/5 * every break : 10 sit ups
Week 3 Wu.: 6’ Amrap 20” HS Hold 15 m R. Bear walk 10/side step Mini Band Sidewalk 10 Superman A.: 6 rds 20” work 1. Air squat 2. Plank 3. Down up 4. Hollow rock 5. Rest B.: 18’ Amrap 30m Farmer carry 30m shuttle run 7 Target…
„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,)
WARM-UP A. AMRAP 5’ 20″ JUMP ROPE 5/5 SIDE LUNGES 5 DOWN-UPS 5 PRESS @BB B.AMRAP 4’ 3 HSPU 3 SHOULDER PRESS TO 60% STRENGTH STRICT PRESS_E90” 6X2 @75% WOD_TC:13’ 10RDS_FOR TIME 30 DU 5 HSPU (B: 70 SU; PIKE PUSH-UP ; RX: 40 DU, STRICT HSPU) ACCESSORY 3 ROUNDS FOR QUALITY 10 DB…
SMR + General warm-up + Mobility A. 3 sets: 6/6 suitcase DL @ 1 x KB 6/6 Strict Press @ KB 15″ superman hold B. Strength – Deadlift, Strict Press Empty BB warm-up ~ Deadlift – Every 90″ x 5 sets 4 reps @ increasing weight ~ Strict Press – Emom 5′ 3…
