Luni
Charity WOD
” Heroes come in many shapes and sizes, from military, law enforcement, and firefighters, to moms, brothers and sisters, and kids “
“CHAD”
#1 RX: 1000 Box Step Ups
#2 Partner RX: 1000 Box Step Ups
#3 Intermediate: 500 Box Step UPS
#4 Beginner: 200 Box Step Ups
Marți
High Hang Squat Clean
1 x 3 @ 79%, E2:00
2 x 2 @ 84%, E1:30
3 x 1 @ 89%, EMOM
WOD
3 Rounds for time
8 Squat cleans @ 70/45kg
12 Pull ups
24 Medball Sit ups @ 9/6kg
Timecap: 15 minutes
Miercuri
Full body Flow
(Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog)
*complete 3 rounds
2 Rounds
3/side (each way) Xiao Pengs
6/side Tall-kneeling KB halos
5 Scapular pull-ups
8 Tension swings (sponge/block between feet)
0:20-0:30 hang from a bar w/ ribs locked down
8 Table top pulses
*Do a Big set (UNBROKEN) Kipping or Butterfly Pull ups
Then, 40% out of that number o reps.
7 Sets x 40%
*Rest 1 minutes btw sets!
*ReTest the 2 min AMRAP Abmat Sit ups !
Joi
“Rogue Invitational 2024 “
10 RFT:
20m KB Farmers Carry @ 2 x 24/16kg
400m Run/Row/Ski/Bike
Timecap: 25 minutes
Midline/3 Sets
20 DB Plank swaps
45″/Side plank hold
*1 min rest btw sets
Vineri
Power snatch
H1 (heavy one) for the day!
– Rest 2:00 –
5 x 2 @ 70% out of H1, EMOM
2 intervals, alternate A1/A2
A1. AMRAP 6
8 Deadlifts @ 100/70kg
8 Handstand push-ups
8 Toes-to-bars
– 2 min rest btw intervals –
A2. AMRAP 6
Row/Bike/Ski MAX calories
