2022.08.12 Péntek

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…

A) amrap 6′ /easy/ – 6 jumping OHS@pvc – 12 banded pull aparts – 12 deadbugs @miniband on foot – 6 spiderman lunges B) EMOM 4′ 2 Squat Snatches @60% /Rest 1’/ EMOM 3′ 2 Squat Snatches @75% C) EMOM 15′ – 5 sets /1st: 30″ work – 30″ rest/ /2nd: 35″ work – 25″…

1. General Warm- up + 2 sets * 3 Tall Squat Clean * 3 Front Squat * 3 Strict Press * 3 Jerk * 6 Btn Barbell Rotations 2. 2x EMOM 6′ / 2 min rest Odd: 3 C&J @75% Even: 11 Target Burpees 3. EMOM 14′ 1. 15/12 Cal Row 2. 10 OHS @43/29 4….

Week: 2 : day13-14 Wu: Games, then 3 rds 10 bird dog 10/10 kb rdl 10 ↔️ 10 m inga run 10 v-ups   A: Bum Bum  Partner Party : Amrap 30′ 100 cal row 90 deadlift 60/40  80 clap sit up 70 skeater jump 60 hrpu 50 back squats 40-60/25-40 40 hspu / pike push…

Week 6: day 35   A: 3 rds  15 cal cardio 10 reverse burpee 5 wall climb   B: E3mom x 5 10  dumbells arnold press  10/10 bulgarian split sq w snad bag or slam ball, or heavy dumbells   C: HAmlet 5 rds For time 1 man makers 3 devils press 5 dumbells cluster…

WEEK 5 DAY 4 WU.: 3 RDS 5/5 HALF KNEELING WEIGHTED SHIFT 5/5 LOW COSSACK TRANSITION 10 SQUAT HIP ROTATION   A.: 4 RDS 6,4,3,2 BSQ 20X1 *30” REST 10-15 STRICT KNEE TO ELBOW *90-120” REST   B.: FT  4 RDS TC 15’ 20/15 CAL ROW 14 TALL PLANK KNEE TO ELBOWS (R+L=1) 10 DB…