2021.07.03-04. Sz-V

WARM-UP AMRAP 10’ @EASY 1’ SKI/ROW @SKILL_STOP AT CHEST 20 SHOULDER TAPS 10 ALT HIGH KICKS 10 WB HIP HINGES 10 SIT-UPS   WOD FOR TIME_TC:24’ @WB 9/6 60CALS SKI/ROW 40 WB ATOMIC SIT-UPS 80 WB 40 WB ATOMIC SIT-UPS 60CALS SKI/ROW (B: WB 6/4 ; RX: WB 12/9)   ACC EXTRA HEAVY SANDBAG BEAR…

SMR + General warm-up + mobility   A. Emom 6′ – perform all exercises in the same minute! 15″ easy run in place 8 bent over snow angels- no weight 5 burpee into air squat ( https://www.youtube.com/watch?v=O0ZXrix1_w4 )    B.  For 8 minutes @ moderate pace 1′ Cardio machine – you choose 3  Man-makers @ 2xDB ( light/ moderate…

1. Activation 3 rounds: * 200m row /easy tempo/ * 10 romanian deadlifts @2x easy dumbbell * 10 bench presses @2x easy DB   2. ” Strenght Work” 3x 10 unbroken!! strict pullups 3x 8 pushups unbroken!! – 2″ pause at bottom /kneeling pushups   3. Squat Snatch 5x 3 position squat snatch – floor- knee- hip…

WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5 INCHWORMS 10 JUMP SQ 5 BURPEES   WOD AT 0:00 40 BURPEES AT 5:00 30 BURPEES 10/8CALS SKI/ROW AT 10:00 20 BURPEES 20/16CALS SKI/ROW AT 15:00 10 BURPEES 30/24CALS SKI/ROW AT 20:00 40CALS ROW   ACC 3RDS FOR QUALITY 5/5 SL JUMP FOR HEIGHT 10 HAMS CURLS ON…

A.: 5’ Amrap  6 Half burpee step 8 Scapula push up 6 Tuck Jumps 12 Glute Bridge B.: 3 rds 20 Goblet Cossack squat  18 Frog Bridge 12/12 Single Arm Overhead Reverse Lunge 40” Plank with Alternating Leg Raise *20-25” rest btw. C: 15’ Emom 45” work /15” rest Bridge with Alternate Leg Raise Air…

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