Mariusz Pudzianowski
WUWOD
3 Rounds of:
10 Dislocates
10 O/H Squats
10 SOTS Press
30 sec Rest
WOD 1
3 Rounds of Tabata of: (12 mins)
Row
Handstand Hold
Shuttle Run
*complete a whole Tabata on row before then completing a full Tabata on handstands.
WOD 2
5 Rounds for Time of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
3 Min Rest
*33 min Cap
*This is roughly 3 and a half mins per round so move fast!
Additional Work
REST
Barbell
A). 6×3 Position Snatch
(pockets, low hang, below knee but not touching floor)
(build weight across the sets)
B). 7×1 Complex-
Squat Clean/3 Jerk Dips/ 1 Split Jerk 7 sets
C). Acc- “Monkey Swing Monkey Sit”
150 Russian KB Swings 32/24kg
Every break 30 second sit in bottom squat with KB.
The swing should challenge technique and not change form
Movement