1. W-U (0-17’)
A. STRETCHING 5’
– COUCH STRETCH
– TWISTED CROSS STRETCH
– HIP 90/90 ROTATION
B. AMRAP 6’
1 LENGTH HIGH KNEES
1 LENGTH BUTT KICKS
20 ALT. SHOULDER TAPS @PUSH-UP POS.
20” HS HOLD
C. AMRAP 6’
1 LENGTH RUN @CORRIDOR
30” ROW @STOP AT CHEST
15M FARMER’S WALK
2. WOD_AMRAP (20-47’)
5X3’ AMRAP/3’REST
200M RUN
15/12 CALS ROW
MAX DISTANCE FARMER’S WALK
3. COOL-DOWN (50-60’)
2/2’ PIGEON
1’ SEAL
2’ SEATED STRADDLE
1’ DOWN DOG
2’ MID BACK
1. W-U (0-15’) A. STRETCHING 5’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 5’ 1 LENGTH HIGH KNEES 1 LENGTH BUTT KICKS 1 LENGTH ABOVE THE FENCE 1 LENGTH UNDER THE FENCE C. AMRAP 5’ 1 LENGTH RUN @CORRIDOR 10 BJ 10 WB @9/6 2. WOD_FT (18-48’) @TC:30’…
Wu: 3 rds 6 cossack squat to thoracic rotation 30 sec mountain climbers 8 behind head lift offs 30 sec plank rotation A: E3mom x 4 10 deadlift 60-110 / 35-70 kg 5 shoulder press (climbing) 50 du / 100 simple B: NégyszerNégy néha öt 5 x 4 min 200 m run 8…
A) amrap 6′ /EZ/ – 5m inchworm – 10 spiderman lunges – 15″ superman hold – 10 reverse lunges – 5 reverse snow angels B) Work up to heavy double Squat Snatch then, 2×2 @90% C) 21-15-9-27 reps for time of: – WB – T2B (Scaled: Hanging Knee Raises w/kip.swing!) TC: 12′ D) 3 sets…
A) 3 sets of : – 8/8 birddog row @8KB – 12 halo in squat pos. @8KB – 10 glute bridge V walk outs B) ‘Donny’ 21-15-9-9-15-21 reps for time of: – Deadlifts @102/85 – Burpees C) 100 Legs Over The Parallette *every break: 10 Twisted OH Sit-Ups @10/5
Week 3: day 20 A: 3rds 20 hamstrings curls w. band 6 bb muscle clean + press 20 m lunge 6 W plate shrug B: Partner Workout 100 cal row 50 power clean (rx:60/40, Ct:45/30, Bs:double kb choose weight) 75 cal row 50 jerk 50 cal row 50 devils press (rx:22,5/15, ct: 17,5/12,5, bs: 12,5/10kg) 25…
1. W-U (0-12’) A. STRETCHING 4’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 4’ 20 ALT TOE TOUCHES 10 PVC PASSES 10 SCAP PULL-UPS C. AMRAP 4’ 7 BURPEES 3 PSN @BB 10 HOLLOW-ARCHES 2. PVC SNATCH DRILL (14-17’) 5 BTN PP 5 BTN PUSH J 5…
