2021.06.08. Kedd

SMR+ General warm-up + Mobility A. 3 sets : 8/8 cossack squats  16 deadbug  8/8 single-leg hip thrusts    B. Strength – Barbell Box step-up (back rack position)  4 x 8/8 @ increasing weight – 60″-90″ rest btw. sets  – Romanian Deadlift 3 x 10 @ same weight    C. Amrap 12′  2-4-6-8-10..etc reps of:…

CROSS SMR+ General warm-up + Mobility A. 3 sets:  10  KB pull through in tiger position @ light weight  10 KB kang squats  10 Tall muscle snatch into OHS @ PVC    B. Lifting – Squat Snatch ( or power snatch into OHS – if you don’t have the right technique)  Empty BB warm-up …..

HOMEBODY 59. NAP   A: 3 rds 4/4 Scorpion 8 Cat-Camel 10 Good Morning 4 V walk out   B: 3 rds 12 Diamond Push up 12 Alt. pistol squat 12 Dip Chairon  12/12 Split Squat  *20”-25” rest btw. sets   C: 10’ Emom Odd: 6 Burpee + 14 Air Squat Even: 9/9 Thruster  …

HOMEBODY 56. NAP   A: 3 easy rounds of 10 jumping squat 10 push-ups / kneeling push-ups 20 hops in place 30″ plank     B. For time: 21-15-9-15-21 Thruster @  weight / object V-ups *30 lateral hops over weight / object after each set (150 full reps)    C. 3-4 sets / 1′ rest…

W-U AMRAP 8’ 4X10 LEG SWINGS 10 JUMP SQ 10/8CALS ROW @EASY 10 WB   WOD_ AMRAP 4X4’/4’R 20/16CALS ROW 20 WB @9/6 MAX REPS OH LUNGES @WB OVERHEAD (B: 6/4 WB ; RX: 12/9 WB)   ACC AMRAP 5’ 10 ALT V-UPS 10 HOLLOW ROCKS 10 SEATED PIKES

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