5/1/X/2
Símbolos especiales:
over head squat
EMOM 12 Max HSPU Max C2R
CORE 3Rounds of:
then 2Rounds of:
WOD:
20, 18, 16 … 2
8 burpees at the end of all rounds
Explicación ejercicios:
Strength 5 rounds for quality, weighted (vest)
WOD: amrap 20'
Explicación ejercicios:
Endurance: “Perpetual Motion Machine”
10 Rounds of 3 minutes of 10 reps each exercise:
Skill: Strict RMU
WOD: 3 Rounds of 5 min ON/2 min OFF: 20 reps with kb of all this:
Until 5 minutes: Max KB Swing
Score: total kb swings
WOW: Split
Explicación ejercicios:
3 Rounds for quality:
WOD: 5 RFT:
2min rest, then 100 ring dips for time
WOW L-sit on floor
Explicación ejercicios:
Skill:
3 Rounds BFR:
2/3 min no BFR between rounds
WOD For time, down then up
Air squats are done 1 time only.
Explicación ejercicios:
Strength:
Skill:
Core&gimnastics endurance 3RFQ
Explicación ejercicios:
Endurance “the 1.5k”
EMOM 60min
Target: 1500 reps Challenge: continue the EMOM until 2000 reps
Skill:
Target:
Strenght:
Wod: the same as 20200406
WOW:
Skill:
Strength: BFR, 3 rounds of 20 reps each:
WOD: For time: 50/40/30/20/10 kb swing 10/20/30/40/50 sit-ups
WOW: L-SIT on floor
Strength: EMOM 12 of:
Then From 1 to Max Unbroken hspu and down: 1/2/3/4/5/4/3/2/1 …
WOD: For time:
WOW: Practice handstand still
Repeat 2020/04/02
Endurance Hero wod MURPH@HOME:
RX: with vest
Skill:
RMU:
Try to get a perfect form RMU
WOD:
For time, 4 rounds of 20 reps of:
Repeat 2020/04/14
An add, after 1st BFR, this second one without flood restriction :
3 rounds of:
Strength:
Then:
EMOM 12min of:
Skill:
Then:
WOD:
4 Rounds of “Perpetual motion machine”
Active rest day.
ANIMAL FLOW
Practice:
Endurance:
ALL GLORY TO DORMAMMU
DOWN/UP (yes, go all the wod down, then all the wod up again).
Last 10 KB swing are done only 1 time
Time cap: 60 minutes
Challenge: Complete it
Skill:
Then:
EMOM 16Min:
WOD:
4 RFT:
Everything with kb@32kg (Dormammu)
Strength:
BFR, 10min of:
3 min rest.
BFR, 10min of:
3 min rest.
BFR, 10min of:
Then:
3x15m Monster walk
WOD:
For time:
21-18-15-12-9-6-3 push-up
3-6-9-12-15-18-21 kb swing @kb32kg
WOW:
L-sit on floor