A.
1. Act. / 3 rds.
* 12 RDL @just babrell
* 12 Dead-bugs
* 12 Godd mornings @just barbell
2. Deadlift / 2 rds.
7 reps – @75%
5 reps – @80%
3 reps – @85%
3. WOD: 3 rounds for time
* 20 DL @70/48 or KB
* 15 C2B/ Pullup/ Jumping Pullup
* 10 Push Jerks @70/48 or KB
B.
1. Act. / 3 rds
2. AMRAP 30′
* 12 Burpees
* 9 Hang Power Clean @43/30 or db DB
* 18 Wallballs
* 200m Sandbag Run
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
Happy 28th Birthday to one of our coaches, Alex 🙂 1. Act. 2 rds: * 28 Air squats * 28 Alt. shoulder taps * 28 Russian twists @without weight 2. Gymnastics Every 2′ for 6 rounds * 10 unbroken strict presses * 6 Bar Muscle- ups * Remainder of time Rope climbs 3. Push Press…
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…
HOMEBODY 55. NAP A: Mobility Gymn 10′ B: Emom 30′ 40″/20″ Overhead lunge Upper back superman Deck squat Copenhagen plank (L) Reverse snow angel Copenhagen plank (R) C: Accessory 3×10/30″ Reverse flies @bent over 3×20″/20″_20″ Star side plank
HOMEBODY 57. NAP A: 5’ Amrap 40 Butt kick 10 Jumping jack 10 Alt. toe touch in Push up position 10 Jumping Mountain Climber B: 3×5’ Amrap 5’ Amrap 2,4,6,8……etc Squat Jump Push up Sit up 2’ REST 5’ Amrap 2,4,6,8……etc Jumping Lunges Am. Swing Hollow Rock 2’ REST…
A) gymn + 100m bear crawl *E30″ : 1 down up B) 3 x 13 strict HSPU (rx: def, open: Z-press @double KB) C) E30″ until fail Odd) 1 power clean, climbing Strat from 40%, add 5/2,5 kg Even) 15 DU’s (open: 20″ DU practice) D/1 30 facing burpees for time TC:2′ Rest 2′ D/2…
