Week 3: day 20-21
Wu: Gymn+ games
A: Partner Party
Buy:100 wall ball 9/6
5 rds
400 m run together
16 burpee box jump/ step
Out: 100 wall ball
then
3 rds
30 dumbell snatch 16-30/7-15 kg
30 t2b/k2e/c2k
30 box jump
Full Streching!!!!
1. General Warm- up + 2 sets * 5 Jumping Back Squats @3″ down @barbell * 8 Alt. Curtsy Lunges * 8/8m Lateral Monster Walks 2. Back Squat / 1’30” rest btw sets * 4×4 @80% 3. For Time / 2×22.5/15 / TC: 15′ * 50 DB Walking Lunges * 30 HSPU * 40 Front…
1. General warm- up + 2 sets * 6 Samson Stretches * 6 Muslce Cleans @bb * 6 Thrusters @bb * 6/6 Hip Thrusts @without weight 2. AMRAP 5′ * Max reps Hang Cluster @70/45 3. For Time A. 5 rds. * 25 Weighted Sit- ups * 50 Double- unders 3′ Rest B. 3 rds….
1. W-U (0-15’) A. STRETCHING 5’ – HIP ROTATIONS 90/90 – LAYING HAMS – COUCH STRETCH – TWISTED CROSS STRETCH 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 SIT-UPS 2. WOD_FT(18-48’) @TC:30’ 3…
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. Activation / 2 rds. – 10 band face pulls – 12 cossack squats – 10 reverse snow angels – 12 alt. rev. lunges 2. 3 sets / 1’30” rest – 15″ sec HS hold, then max rep kipping HSPU 3. 3x AMRAP 5′ / rest 1 min btw rds. – 20 HRPU – 20 Band assisted pistols https://youtu.be/zdRYAqd4x5M – 20 Am. Swings…
1. Gymn. + Wrist Stretch https://youtu.be/sz6S2CUn3Ug 2. 2 sets * 5/5 Half kneeling KB press @easy w. * 10 Good morning @barbell * 12 Plank to push- up * 10 Half cossack squat https://youtu.be/X9iW_HlEOE8 3. 5 sets / 3″ down * 5 Close grip bench press @78% * 5 Strict chin- up 4. 10 Rounds For Time /…
