Emom24
1. 12 SA DB DL 9 HPC 6 STOH (right side/22,5/15)
2. 50 Doubleunders
3. 12 SA DB DL 9 HPC 6 STOH (left/22,5/15)
4. 6-15 lateral burpees over db
Take a weight where you can go unbroken the whole wod!
Keep reps consistent!
10min to practice kipping HSPU:
If movement is already sufficient work up to challenging set of 5 Kipping HSPU
10min EMOM:
1) 3-8 strict HSPU (scale ROM/Box HSPU/Push Up)
2) 3-8 strict Pull Ups (scale to 1-3 negatives with ~5s ecc.
3 sets of:
5-10 Hollow Rocks
5-10 V-Ups
5-10 Tuck-ups
5-10s hollow hold
Rest 60s
4 sets
6-8 barbell rom. Deadlifts (controlled descent/RPE 8,5)
6-8 heavy SA db pushpress each side
6-8 chinups (Scale to 1-3 negatives or feet supp.)
Rest 90s
Amrap7
5 wallballs (9/6)
10 doubleunders
10 Wallballs
20 Doubleunders
15 wallballs
30 doubleunders
Usw....
4 sets of:
Muscle Snatch + H.P. Snatch (2sec pause in catch) + pause OHS (2sec. in bottom)
@ empty bar +
4 sets of:
P. Snatch (2sec. pause in catch) + Hang Snatch + below knee Snatch
@ keep working up in weight
4 sets of:
pause Snatch (2sec. pause at knee) + below knee Snatch
@ keep working up in weight
8 sets of:
1 Snatch @ heaviest weight
3 sets of:
20 alt. single arm KB-OH rev. lunges (10 each arm - go heavy or scale to front rack)
12 single arm 3-point KB-rows (each arm - rack supported)
rest 60sec.
6min EMOM
1. X cal Bike
2. X cal row
3. 200m run
rest 1min between rounds (after 6min)
- You choose the starting number of cal for the EMOM and add 1cal every round / same cal on rower and bike -
Score = your highest successfully completed round
Minimum work requirement = 4 rounds
In 10min window:
A) For Time:
3 rounds for Time:
15 alt. DB Snatches (22,5/15kg)
10 Burpee Box jump overs
B) Remaining Time:
Find max weight for:
Squat Clean and Jerk
- you can only go up in weight -
A) is for Time and B) for weight. 2 separate scores
Stretching + Breathing
1) Supine Breathing
2) Quadruped Breathing
3) passive Hang Breathing
4) cross body stretch
5) Twisted Cross
6) Child's Pose with lat Focus
Mobility + Stability Circuit
3 rounds of:
1) 5 side lying thoracic rot. with arm sweep / side
2) 5 Quadruped thoracic rotations / side
3) 10 S-Waves
4) 10 Shoulder Dislocates (evtl. weighted)
5) 6-8 DB Pull Overs @32X1
6) 6-8 Ring Y-rows + shrug
7) 15-30s HS hold