1. W-U (0-14’)
A. STRETCHING 6’
– WORLDS’ GREATEST STRETCH
– PUPPY DOG
– PIGEON
B. AMRAP 6’
5 KANG SQ
5 IN-OUT
5 WB
40” ROW @STOP AT CHEST
20” SB BEAR HOLD
2. WOD_2 PERSONS TEAM
AMRAP 30’ (17-47’)
100M SB CARRY
40 WB SIT-UPS @TOSS TO WALL_1M HEIGHT
100M FARMER’S CARRY
400M ROWING
@CHANGE ANYWHERE
3. COOL-DOWN (50-60’)
2/2’ PIGEON
1’ SEAL
2’ SEATED STRADDLE
1’ DOWN DOG
2’ MID BACK SMR
A) AMRAP 7′: – 10m bear walk –10m walking lunges – 10m inchworm B) Work up to heavy single Squat Snatch, then 2×1 @95% C) For time: – 25 Devil’s Presses – 250 DUBS – 25 dDB Thrusters TC: 11′ D) 3 sets of: – 7 banded glute bridge V walk outs – 20″ medball…
Week 6: day 37 A: 3rds 20-30 sec L-sit on parallette 5 hand climb 4 tgu 10 ring face pull B: E3mom x 5 5-10 chin pull up ( x 1,5 ring row) 10 bench press choose weight 10 bench row choose weight C: Every 4 min x 5 1-2 rope climb 10…
1. SMR + General Warm- up + 3 sets * 10/10 1- arm DB press from full squat * 8/8 Lateral Monster Walk * 4/4 Bulgarian Split Squat * 2 Pause /1″/ Back Squat /climbing weight/ 2. Kipping HSPU / Am. Swing / EMOM 10′ or 10 min HSPU Practice * Odd: Max Kipping HSPU…
Wu: gymn+mobility 3 rds 30 sec jumping jack 10 bird dog 30 sec mountain climber 10 dead bug A: Strenght + Lunge 14-12-10-8-6-4-2 strict pull up/ring row x 1,5-2 Every rds 50 du /100 simple 28-24-20-16-12-8-4 deficit push up / woman push up B: Szeretteinkert 2 buster (double dumbell16-22,5 / 7,5-15 kg) 40 weight…
WEEK 3 DAY 5 WU.: 90″ CARDIO THEN, 2 RDS OF 30” SUPINATED PASSIVE HANG 10 DB PULL OVER @2-3” HOLD 5/5 SPLIT STANCE PRESSING WINDMILL A.: EVERY 2 MINS X 6 SETS 1 CLEAN LIFT OFF 2 CLEAN PULL 3 POWER CLEAN 4 HANG POWER CLEAN B.: FT_TC 10’ OPTION 1 8…
1. SMR + Dynamic Warm-up 2. Alex’s Birthday WOD / AMRAP 29′ – 2 rope climbs – 9 burpee box overs @100/120cm – 29 DU’s – 2 rope climbs – 9 burpee box overs – 29 abmat sit- ups 3. 9 sets 2X /unbroken/ 2 alternating V-ups+ 2 V-ups+ 2 Tuck-ups+ 2 Crunches+ 2 Reverse crunches
