2022.02.22. Kedd

WEEK 3 DAY 3 WU.: 3 RDS 5/SIDE SHINBOX THORACIC ROTATION 30”/SIDE SINGLE LEG GLUTE BRIDGE ISOMETRIC 10 MIDDLE SPLIT WITH KNEE BENDS     A.: 2x 5′ EMOM  1 PS + 1 OHS + (no rest) EMOM 5’ PS + HSS     B.: 4 RDS 4,4,3,3 DEFICIT SNATCH GRIP DL 31X1 *REST 2’…

1. Act./ 3 sets – 8 tall kneeling straight arm lat. pulldowns – 8 ring face pulls – 8 db KB DL @mod.weight 2. EMOM 16′ Odd: 45″ rowing Even: Pressing weakness -HSPU- Strict Press- Pushups @10-12 reps 3. E2′ for 10′ – 10 DL @90/60 – 10 WB – 10 T2B 4. 5 sets – 12/12…

Week 5: day 29   A: 3 rds 20 jumping jacks 16 alt. v-ups 12 plank to push up 8 ring row 4 hand climb   B: Hspu , handstand walk practice Tc 10 min Rx: Every min 10m hswlk x 10   C: Partner wod MAx distance row 24 min Every 3 min :…

A) AMRAP 7′: – 10 crab & reach – 10 90/90 – 10 alt Vups  B) ‘White’ 5 RFT: – 3 Rope Climbs – 10 T2B – 21 OHWL @20/15plate – 400m Running/Rowing C) 50 weighted hollow rocks @5/2,5plate in hands *every break: +3 rep

1. Warm-up + Hamstring Stretch + 2 sets * 4/4 Hip thrusts * 4 Squat deep muscle snatch https://youtu.be/wzB4lKbzEZU * 4 Sots press * 4 Box Jumps 2. Squat Snatch / EMOM 6′ * 3 TNG @climbing weight Then 1 min rest and repeat EMOM 6′ /reset the weight to the same starting weight/ 3. METCON…

1. W-U (0-12’) A. STRETCHING 6’  @