other:confinement_wods
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other:confinement_wods [2021/04/15 16:10] – dodger | other:confinement_wods [2021/04/27 10:40] – dodger | ||
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Hero wod MURPH@HOME: | Hero wod MURPH@HOME: | ||
- | 1600 butt kicks | + | * 1600 butt kicks |
- | 100 ring pull-ups strict | + | |
- | 200 push-ups | + | |
- | 300 squats | + | |
- | 1600 butt kicks | + | |
RX: with vest | RX: with vest | ||
+ | ===== 2020/04/20 ===== | ||
+ | Skill:\\ | ||
+ | RMU: | ||
+ | * False grip pull | ||
+ | * transitions | ||
+ | * Final position strength (fully extended) | ||
+ | \\ | ||
+ | Try to get a perfect form RMU | ||
+ | \\ | ||
+ | WOD: | ||
+ | For time, 4 rounds of 20 reps of: | ||
+ | * 20 kb row left hand | ||
+ | * 20 kb row right hand | ||
+ | * 20 kb cluster left | ||
+ | * 20 kb cluster right | ||
+ | |||
+ | |||
+ | ===== 2020/04/21 ===== | ||
+ | Repeat [[other: | ||
+ | |||
+ | An add, after 1st BFR, this second one **without** flood restriction :\\ | ||
+ | 3 rounds of: | ||
+ | * 20 fitball hamstring curl | ||
+ | * 20 calf raise | ||
+ | * 20 lateral squat | ||
+ | * 20 step-up | ||
+ | |||
+ | |||
+ | ===== 2020/04/22 ===== | ||
+ | |||
+ | Strength: | ||
+ | * Practice on [[https:// | ||
+ | |||
+ | Then:\\ | ||
+ | EMOM 12min of: | ||
+ | * 3+3 down up kb strict press | ||
+ | * 6 weighted pistols | ||
+ | |||
+ | Skill: | ||
+ | * perfect form RMU | ||
+ | Then: | ||
+ | * max hang time on rings | ||
+ | |||
+ | WOD:\\ | ||
+ | 4 Rounds of " | ||
+ | |||
+ | |||
+ | ===== 2020/04/23 ===== | ||
+ | Active rest day.\\ | ||
+ | ANIMAL FLOW\\ | ||
+ | * Lizzard | ||
+ | * bear | ||
+ | * duck | ||
+ | \\ | ||
+ | Practice: | ||
+ | * handstand still | ||
+ | * L-sit on floor | ||
+ | * split | ||
+ | * Planché | ||
+ | |||
+ | ===== 2020/04/24 ===== | ||
+ | |||
+ | Endurance: | ||
+ | **ALL GLORY TO DORMAMMU**\\ | ||
+ | |||
+ | * 10 KB swing | ||
+ | * 100 jumping jacks | ||
+ | * 10 KB swing | ||
+ | * 90 mountain climber | ||
+ | * 10 KB swing | ||
+ | * 80 air squat | ||
+ | * 10 KB swing | ||
+ | * 70 sit-ups | ||
+ | * 10 KB swing | ||
+ | * 60 pistols | ||
+ | * 10 KB swing | ||
+ | * 50 push-ups | ||
+ | * 10 KB swing | ||
+ | * 40 burpees | ||
+ | * 10 KB swing | ||
+ | * 30 jumping lunge | ||
+ | * 10 KB swing | ||
+ | * 20 goblet thruster | ||
+ | * 10 KB swing | ||
+ | * 10 KB swing | ||
+ | * 10 KB swing | ||
+ | \\ | ||
+ | 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 :-) | ||
+ | \\ | ||
+ | |||
+ | |||
+ | |||
+ | ===== 2020/04/27 ===== | ||
+ | |||
+ | |||
+ | Skill: | ||
+ | * Practice on strict RMU | ||
+ | Then:\\ | ||
+ | EMOM 16Min: | ||
+ | * 1 RMU | ||
+ | * 30 Air squats | ||
+ | \\ | ||
+ | WOD:\\ | ||
+ | 4 RFT: | ||
+ | * 10 SDHP | ||
+ | * 10 Thruster | ||
+ | * 10 Sq clean | ||
+ | \\ | ||
+ | Everything with kb@32kg (Dormammu) | ||
+ | |||
+ | |||
+ | |||
+ | ===== 2020/04/28 ===== | ||
+ | |||
+ | Strength:\\ | ||
+ | BFR, 10min of: | ||
+ | * 20 goblet squats @kb32kg | ||
+ | * 15-20sec rest | ||
+ | \\ | ||
+ | 3 min rest.\\ | ||
+ | \\ | ||
+ | BFR, 10min of: | ||
+ | * 20 Bulgarian DL @kb32kg | ||
+ | * 10-20sec rest | ||
+ | \\ | ||
+ | 3 min rest.\\ | ||
+ | \\ | ||
+ | BFR, 10min of: | ||
+ | * 20 Bulgarian Squat @kb16kg | ||
+ | * 10-20sec rest | ||
+ | \\ | ||
+ | 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 | ||
other/confinement_wods.txt · Last modified: 2022/02/11 11:36 by 127.0.0.1