2022.12.24.-szombat

1. Warm- up + 3 sets * 8 cals row * 12 Dead bugs * 20″ DU’s 2. OPEN 22.3 3. For Time / Recovery Tempo * 40-30-20-10 Cals Row * 20-15-10-5 Weighted Sit-ups 4. Banded Triceps Curl * 100 reps

1. Clean Act. / 2 sets – 4 banded clean pull @pvc – 6 tall muscle cleans – 6 tall squat clean 2. Work up to a max of the following complex in 15-18 min. – 2 hang squat cleans + 1 squat clean 3. 3 sets – 8 box jumps – 4 clean pulls @100% –…

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. W-U (0-12’) A. STRETCHING 5’ – WORLDS’ GREATEST STRETCH – PUPPY DOG – PIGEON B. AMRAP 7’ 10/10M LATERAL BANDED MONSTER WALK 20 ALT SHOULDER TAPS @PUSH-UP POS 10 PRISONER SHOULDER ROTATIONS   2. WOD_AMRAP 32’ (15-47’) 20 HOLLOW ROCKS 10/10M LATERAL PLANK WALK 30/24 CAL ROW @EASY 20 WALL BALL @9/6 20 ARCH…

A) 2 sets of: – 10/10 SL KB Deadcleans – 16 Alt. KB Halo – 1/1 bottom up TGU – 10 goblet cossack squats B) E2′ for 10′ – 5 sets – 7 strict pull-ups – 7/7 SA ring row C) E30″ for 3′ – 6 sets 1 Power Clean @70% Rest 30″ E30″ for…

Week 1: day 6-7 Wu:  3 min rope jump 2 rds:  10 walking lunges 10 pvc pass through 10 squats 10 hrpu   A: Partner Party 10 rds:  15 cal row 15 wall ball   8 rds:  12 dumbell thruster 16-22,5 / 10-15 kg 12 push up   6rds: 14 cal row 14 front rack…