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other:confinement_wods [2021/04/15 16:08] – dodgerother:confinement_wods [2022/02/11 11:36] (current) – external edit 127.0.0.1
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-====== confinement wods ======+====== Confinement wods ======
  
  
Line 274: Line 274:
 Practice handstand still Practice handstand still
  
-===== 2020/04/15 =====+===== 2020/04/16 ===== 
 +Repeat [[other:confinement_wods#section20200402|2020/04/02]] 
 + 
 +===== 2020/04/17 ===== 
 + 
 +Endurance 
 +Hero wod MURPH@HOME: 
 + 
 +  * 1600 butt kicks 
 +  * 100 ring pull-ups strict 
 +  * 200 push-ups 
 +  * 300 squats 
 +  * 1600 butt kicks 
 + 
 +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:confinement_wods#section20200414|2020/04/14]] 
 + 
 +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://www.youtube.com/watch?v=eNLudS0_cko|down-up KB strict press]] 
 + 
 +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 "[[other:confinement_wods#section20200403|Perpetual motion machine]]" 
 + 
 + 
 +===== 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.1618502912.txt.gz · Last modified: 2021/04/15 16:08 by dodger