Wu.: 3 rds
25” reverse plank
12 Frog Bridge
10-10 step High Plank Lateral walk
14 Jumping Jack
A.: 6 rds 50” work – 10” rest
5 plank to push up + 10 Hollow rock
5 Down up + 20 SU
B.: 3 rds For Time, work in pair
1000m/1500m/2000m row
12 Cluster @40-45/25-30 kg
50 HRPU
12 Atomic Sit-up
50 Air squat
12 Kipping HSPU /pike push-ups
CROSS SMR+General warm-up + Mobility A. 3 sets: 20″ HS hold 10/10 – 90/90 hip mobility ( https://www.youtube.com/watch?v=dMsXx_Qqpj0 ) 15m tiger walk B. Gymnastics – HSPU Strict / Kipping / Pike push-ups *4 x Amrap-1 / 1′ rest between C. Lifting – Back Squat / Lower body strength Work-up to a moderately heavy weight then, …
WARM-UP A. AMRAP 6′ 1’ SKI/ROW 20 SHOULDER TAPS 10 ALT V-UPS 10 SCAP PULL-UPS 5 HPC @BB 5 PUSH JERK @BB B. AMRAP 4’ 5 BSQ @INC W TO 60% 20” HOLLOW-ARCHES STRENGTH BACK SQ_E2MOM_10′ 5X4 @80% WOD_AMRAP 12’ 15 T2B 12CALS SKI/ROW 9 PC+J @50/35 (B: HOLLOW-ARCH, KB PCJ ; RX:…
Week 4 WU.: 5’ Amrap 6/side DB High Pull 10 Alt. Deep Squat with Thoracic Rotation 6 Overhead Wall Squat 5/side Single leg RDL @no weight A.: E2MOM for 10 Min 1 Snatch High pull 2 low hang Power Snatch 2 High hang power Snatch * increase weight every rds…
1. Act. 2 rds. * 20m Bear walk * 20 Butterfly situps * 20m Tiger walk * 20 Bird-dog 2. Partner Wod / „You go-I go” 10 rounds for time (5-5 rds.) * 20 cals row * 15 target burpees * 10 thrusters @45/35 or db KB 3. Stretching
Week 4 Wu.: 3 rds 20” reverse plank alt. leg raises 12 Frog Bridge 10 Ring row 14 Cross Jack A.: 6’ Amrap 12 R. swing 10 Down up 4 Atomic sit up 10 push up B.: 2 rds For Time (with a Partner) TC 25’ 20 Hang Power Cleans 50/32,5…
WARM-UP AMRAP 8’ 1’ ROW (30”EASY,30”MODERATE) 10 JUMP SQ 10 KB SDHP 10 DECK SQUATS WOD_2 PERSON TEAM AMRAP 25’ 800/600M ROW 40 SYNCHRO AIR SQ 30 KB SDHP @24/16 20 WALLBALL PARTNER SIT-UPS @9/6 10 WALLBALL DECK SQ @9/6 (B: @20/12 KB, @6/4 WB ; RX: @32/20 KB, @12/9 WB) ACC CHINESE PLANK ON…
