2022.09.21. – SZERDA

week 3: day 18   A: 3 rds 20-30 sec L-sit on parallette 5 hand climb 5 reverse burpee  10 ring face pull   B: E2mom x5 4-8 chin up (rx,ct +weight, bs: band pull or strict 12-16 kb floor press choose weight   C: Emom 20′ – 15 wb 9/6 kg – 5-15 pull…

Week 1 Day 6,7 WU.: 3 RDS  3/3 RDL, 5 KANG SQUAT + 20″ DEEP SQUAT HOLD, 20″ PLANK   A.: 3 RDS 8/8 FR SPLIT SQUAT *REST 30″ 20/20″ STAR SIDE PLANK *REST 60″   B.: 3 RDS 8 SDL1030 *20″ REST 30″ BRIDGE HOLD *REST 50″   C.: E3MOM X 3-4 RDS 12…

A) 3 sets of: – 10 muscle snatches @empty bar – 6 lateral down-up – 6 body saw – 6/6 clamshell @miniband at knees – 10 jumping squats – 6/6 lying miniband hamstring curls B) EMOM 4′ 3 Power Snatches @60% /Rest 1’/ EMOM 3′ 3 Power Snatches @72% C) 150 DUBS for time *Every…

1. WL. Activation / 2 sets – 6 snatch grip DL – 3 snatch high pulls – 3 muscle snatch – 3 behind the neck snatch grip push presses 2. Squat Snatch @across @E2′ – 5×3 No TNG! 3. Back Squat @E2′ – 3×12 @60% 4. AMRAP 20′ – 20 pullups – 30 cals row…

1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – WORLD’S GREATEST – TWISTED CROSS STRETCH B. AMRAP 5’ 30” ROW @STOP AT CHEST 15” HOLD AT TOP OF RING DIP 30” PLANK C. AMRAP 5’ 10 PRONE SWIMMERS 10 DB FLOOR PRESSES 10 DB SHOULDER PRESSES   2. WOD_STRICT JT_TC:12’ (17-29’) NOTE YOUR…

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