2022.07.21. Csütörtök

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

1. Warm-up for running + core activation  2. Running / 3 sets – 400m run + 200m just walking 3. 5 sets, ascending to a heavy – 1 squat snatch + 1 hang squat snatch + 1 OHS 4. 5 rounds for time – 15 DL @heavy – 15 strict HSPU or 15 deficit pushups…

A) 3 sets of : – 10 deadbugs – 6 cossack sq. – 10 birddogs – 20 steps OH March @mod. band+KBs B) Work up to heavy single Muscle Snatch then, 3×1 @90% C) 0:00 – 10:00 ‘Annie’ 50-40-30-20-10 reps for time of: – DU – Sit-up 10:00 – 20:00 50-30-10 reps for time of: – Alt….

A) 3 sets of: – 8 hip thrust pull overs  – 12 lying W to Y – 8 hollow rocks – 12 cyclist squats B) Work up to heavy triple Shoulder Press then, 3×3@85% C) 50 Pull-ups for time *Every break:10 V-ups /Scaled: box assisted pull-up/ D) EMOM 20′ – 5 sets 1) 10 squat…

1. W-U (0-13’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH   B. AMRAP 4’ 10 TALL PLANK HIP CIRCLES 10 SUPINE TWISTS 5 BURPEES 5 BJ   C. AMRAP 5’ 5 HPC @ADD W 5 PC 5 BBJO   2. WOD_10 RFT (17-47’) TC: 30’ 15 AIR SQ…

Warm Up: Gymn+mobility 3 rds 15 front jumping jack 15 jumping jack 15 m bear walk 15 m lunges   A: Power 8 E2mom x 5 – 12-16 gorilla row  – 12-16 floor press w. kb   B: Thursdajdaj 30 hang clean 30-40/15-25 kg 30 cal row 30 wall ball sit up 20 hang clean 40-60/…