A) gymn + 3 rounds
- 10m monster walk
- 10 deadbugs
- 30" superman
- 10 toe touches in push up pos.
B) 3 x 15 UB! strict pull-ups
C) daily max: 1 power snatch + 1 tng squat snatch + 2 ohs (open:1 power snatch + 2 ohs)
D) Amrap 11'
- 35 box jumps @70/60
- 30 power snatches @35/20
- 25 box jump overs
- 20 hang power snatches
then, max burpee box jump overs in the remaining time.
W-U
AMRAP 3'
-15" JUMPING J
-15" MOUNTAIN C
-15" LONG STRIDERS
-15" AIR SQ
AMRAP 5'
-10 SCAP PUSH-UPS
-10 SCAP PULL-UPS
-10 SIT-UPS
-10 KANG SQ
1.WOD
AT CLOCK 0:00-10:00
-1600/1200M ROW @EMOM 5 PUSH-UPS FROM 0:00
10:00-18:00 "TIRED FRAN"
21-15-9
-THRUSTER @42.5/30
-PULL-UP
18:00-22:00 "GOOD-BYE GIFT"
-MAX REP ALT. DB SNATCH @22.5/15
22:00-27:00
-COOL DOWN ON ROWER MACHINE @DAMPER 1-2/ UNDER 20 S/M
2.ACC 3X
-9 NEG NORDIC HAMS
W-U_2X FOR EXTRA QUALITY WORK!!!
-8 RING ROWS
-8/8 DEAD-BUGS (SQUEEZE YOUR ABS! PRESS YOUR LOWER BACK INTO THE GROUND!)
-8 KIPPING RING DIPS (OR JUMPING RING DIPS)
-8/8 DONKEY-KICKS (WITH STABILE SPINE! SQUEEZE YOUR ABS!)
THEN BB W-U FOR CLEAN & JERK
1.WL-CLEAN & JERK TC:12’
-DAILY 1RM (SQUAT CLEAN & SPLIT JERK)
2.WOD „NASTY GIRLS” TC:12’
3 RDS FT
-50 AIR SQ
-7 RMU (SCALE IT FOR OPEN ATHLETES TO BAR MUSCLE UP...FOR BEGINNERS TO JUMPING BMU FROM BOX)
-10 HANG POWER CLEANS @61/42.5 (SCALE IT AS NEED.)
3.ACC 3X
-12 ALT STRICT 1TOE TO BAR + 10” HANG L-SIT FLUTTERS (ALT V-UP AND FLUTTERS ON FLOOR FOR BEGINNERS)
W-U_3X
-10 SCAP PULLS
-10 BB PUSH PRESSES
-10/10M SIDE MONSTER WALK @BAND
1.STR_E2MOM 10'
-5 PRESSES + 3 PUSH PRESSES @70% OF PRESS 1RM
2.WOD_”ROW CINDY, ROW” AMRAP 20'
-5 PULL-UPS
-10 PUSH-UPS
-15 AIR SQ
-20 CALS ROW
THEN 3-5' COOL DOWN ON ROWER MACHINE @DAMPER 1-2/ UNDER 20 S/M
3.ACC_CORE ON ROWER 3X
-10 PIKE
-10 HAMS CURLS
W-U_3X
-10 GOOD MORNINGS @BAND
-20” WALL PLANK
-30" SINGLE UNDER
https://www.youtube.com/watch?v=7m0EU4RQxeI
1.STR-DEADLIFT_TC:12’
-DAILY 3RM
2.WOD1_”ANNIE” TC:10’
50-40-30-20-10
-DU
-SIT-UP
THEN 4’ REST
3.WOD2_„DIANE” TC:10’
21-15-9
-DEADLIFT @102.5/70 (SCALE IT AS NEED....BUT THIS IS A BENCHMARK.)
-HSPU
4.ACC_FOR TIME
-200M FARMERS CARRY @DUO HEAVY KB
W-U_3X
-30 MOUNTAIN C
-8 FROG HIP THRUSTS @1”PAUSE AT SQUEEZE
-8 JUMP OVERS (8 PARALETTES) @NO HEEL CONTACT
1.PLYO (~8')
-TRIPLE BROAD JUMP FOR MAX DISTANCE
@5 ATTEMPT/1’REST
2.WOD_ „EVA JR.” TC: 22'
5RDS FT
-400M RUN
-15 RUSSIAN KBS @32/24
-15 PULL-UPS
3.ACC_3X
-10 BAT-WINGS
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