BB W-U
1.PRE-LIFTING
-SN GRIP PUSH PRESS + SN BALANCE
3X2+2/1’ @65% OF 1RM SQSN
2.WL-SQSN_TC:10’
-DAILY 1RM
3.WOD_”INGRID” TC:12'
10RDS FT
-3 SQSN @61/42.5 (SCALE IT AS NEED...BUT THIS IS A BENCHMARK.)
-3 BURPEES OVER BB
THEN 3-5' COOL DOWN ON CARDIO MACHINE.
4.ACC_3X
-10/10 HALF KNEELING WOOD-CHOPS @BAND
W-U
E30” CHANGE ANIMALS FOR 6’ (12 ANIMALS)
2.WOD_CHIPPER IN 2 PERSONS TEAMS
-30WB IN PAIRS (1-1)
-50 PULL-UPS
-30 PARTNER PISTOLS
-50 AM SWINGS
-50M KB OH LUNGES
-2' PLANK (CHANGE ANYTIME)
-50M KB FARMERS’ CARRY
-100 KB SNATCHES
-50M KB FARMERS’ CARRY
-2' PLANK (CHANGE ANYTIME)
-50M KB OH LUNGES
-50 AM SWINGS
-30 PARTNER PISTOLS
-50 PULL-UPS
-30WB IN PAIRS (1-1)
@KB 24/16
https://www.youtube.com/watch?v=76Q-qmT8wAE
BB W-U_
1.PRE-LIFTING
-TALL CLEAN + TALL JERK 3X2+2/1’ @BB
2. C&J (SQ)
EMOM 4’ -2+2
@50-55-60-65%
E2MOM 6’
-2CL+1J_NO TNG
@75-75-80%
3. WOD_3RDS FT
-10 SDHP @BB 40/25
-15 T2B
-20 FR SQ @BB 40/25
4.ACC 3X/20"
40" HEEL TOUCHES @CRUNCH POSITION
W-U_3X/1'
-10 BB RDL
-10 BB PRESSES
-10 BB BENT OVER ROWS
1.WOD_FOR TIME TC:28'
BUY-IN: 1000/800M ROWING
THEN
4 RDS OF:
-15 HSPU
-15 DL @60/40
-15 BF BURPEES
CASH-OUT: 1000/800M ROWING
2.ACC_3SETS
-10 REV SNOW ANGELS
W-U_3SETS
-10 ALT PLANK TURNS
-10 RING ROWS
-10 JUMP SQ
1.EMOM 8’
-2 STRICT RMU / RMU DRILL 8'
2.WOD_AMRAP 2X6’/3’REST
A)
-5 PARALETTE SHOOT THROUGHS
-10 DUO DB BENT OVER ROWS @17.5/12.5
-15 SIT-UPS
B)
-5 RING DIPS
-10 DUO DB HANG CLEAN & JERKS @17.5/12.5
-15 SIT-UPS
3.ACC_3SETS
-6/6 BULGARIAN SQ @SINGLE DB
W-U_3X/1’
-30”MOUNTAIN C
-8/8 CLAM SHELLS @1”PAUSE AT SQUEEZE
-8 JUMPS OVER 8 PARALETTES @NO HEEL CONTACT
1.PRE-RUN TC:5’
FOR TIME
-200 DU (HA NEM TUDSZ DUPLÁZNI,EGY FELUGRÁS KÉT COMBRA PACSI...200 ISM.)
NO SINGLE UNDER!!!!!!!
2.WOD_
AMRAP 20'
-400M RUN
-15 PUSH-UPS
-15 BOX JUMPS
-15 PULL-UPS
3. ACC_3X/30”
-30” GYMNASTIC SWIMMING
W-U 2X
-10 INCHWORMS
-5/5 NEGATIVE PISTOL SQ (ONLY SLOW ECCENTRIC)
1.EMOM 6’
-30” SB BEAR HUG HOLD
2.WOD 5RDS FT
-6 SB TO SHOULDER+SQUATS
-12 HRPU
-24M SB CARRY
-12 SB FACING BURPEES
3.ACC 3X
-8/8 1 LEG HIP THRUSTS @LEG ON SANDBAG
BB W-U_
1.PRE-LIFTING
-TALL CLEAN + TALL JERK 3X2+2/1’ @BB
2.E2MOM 12’ C&J COMPLEX
PCL+SQCL+J
1+1+1 @CLIMBING TO 75% OF 1RM CJ
3.WOD_FT TC: 14’
10-9-8-7-6-5-4-3-2-1
BOX JUMPS @50/40CM
1-2-3-4-5-6-7-8-9-10
THRUSTERS @35/25
4.ACC_4X
-8/8 LANDMINE ROWS
W-U 3X/1'
-10 RKBS
-5/5 KNEELING PRESSES
-10 GOBLET SQ
1.WOD AMRAP 28’ @EASYYYYY
-10 WB
-5 RING DIPS
-12M ASSIMETRIC KB WALKING LUNGES
-12M ASSIMETRIC KB WALKING LUNGES
(12UP/16DOWN)
-24/20 CALS SKIERG (ROW)
2.ACC
-ACCUMULATE 3’ HOLLOW HOLD @MEDBALL ON ABS