W-U_2X
-30” HS HOLD AT WALL
-5 ACTIVE STRICT HOLLOW-ARCHES
-5 BROAD JUMPS
THEN WARM-UP TO DEADLIFT @60%
1.WOD FT
A) 3RDS TC:8’
-12M HS WALK (3 WALL CLIMB)
-6 DL @60%
-1 PEG BOARD (5 STRICT CHIN-UP)
3’ REST
B) 3RDS TC:12’
-500/400M ROW
-6 DL @60%
-12 T2B
2.ACC_3X
-7 NEG. NORDIC HAMS
W-U_2X
-8 PULL-DOWNS @BAND
-8/8 DEADBUGS @SMR PUSH BW KNEE&ARM
-8 BB RDL
1.BSQ @PAUSE 2’
E2MOM 10’
-5 REPS @60%
2.WOD 4RDS FT
-8/8 DUO KB SPLIT SQ
-8 WB @9/6
-5 SHUTTLE RUN
-24M DUO KB FARMERS CARRY
-40 DU
3.ACC_4X
-16 ALT GORILLA ROWS
W-U_2X
-12 ALT DB PULL-THROUGH @PUSH-UP POSITION
-8/8 BIRD-DOGS
-8 DB WEIGHTED HIP THRUSTS
1.E2MOM 10’
-8/8 SINGLE ARM CHEST PRESSES @ON BOX 22.5/15
2.EMOM 5’
-12 ALT DB SNATCHES
@22.5/15
3.WOD_AMRAP 10’
-4 DEVILS’ PRESSES
@22.5/15
-6 BOX JUMPS @50/40CM
-8 PULL-UPS
4.ACC_2X
-20 V-UPS
-30” PLANK
-30” FLUTTERS
W-U_3SETS/1’
-10 EMPTY BB RDL
-5 DIAMOND PUSH-UPS
-45” SU
1.WOD_ CHIPPER IN PAIRS
-60 SIT-UPS
-50 SDHP @45/30 BARBELL
-40 BOX JUMPS
-30 RING DIPS
-20 PULL-UPS
-100 DU
-1000/800M ROW
-100 DU
-20 PULL-UPS
-30 RING DIPS
-40 BOX JUMPS
-50 SDHP @45/30 BARBELL
-60 SIT-UPS
BB W-U_UNBROKEN
6 RDL
6 HIGH PULLS
6 MUSCLE CLEANS
6 FRONT SQ
6 PRESSES
6 PUSH JERKS
1.DEADLIFT
-E2MOM 6’_4 REPS @80%
2. C&J (PC+PJ)
EMOM 4’
-2PC+2PJ
@55-60-65-70%
E2MOM 6’
-2PC+1PJ_NO TNG
@80-80-85%
3.DEF. CLEAN PULL
-E2MOM 6’_3REPS
@110% OF 1RM PC
4.FR SQ @EXPLOSIVE CONCENTRIC PHASE!
-E3MOM 9’_5REPS
@85%
5. ACC 3X
REV TABATA
-RING L-SIT HOLD
W-U_2X
-10 BANDED PULL-APARTS
-5/5 SUITCASE DL @20/12 (1KB)
-30 JUMPING JACKS
1.WOD_EMOM 15’
-10 GOBLET SQ @20/12 KB
-15 PUSH-UPS
-10/10 REV LUNGES @20/12 KB FRONT RACK HOLD
-10/10 KB ROWS
-30 DU
2.WOD_FOR TIME TC:10'
21-15-9
-LATERAL BURPEE OVER THE ROWER
-AMERICAN SWING @20/12 KB
-CALS ROWING
2.ACC_3SETS
-10/10 HALF KNEELING BANDED WOOD-CHOPS @EXPLOSIVE
W-U_3SETS
-20” SHOULDER TAPS @HS AT WALL
-10 SCAP PULL-UPS
-10/10 CLAM SHELLS
1.EMOM 8’
EVEN – 1 PEG BOARD CLIMB / OR 6 PULL-UPS ON BOARD
ODD – 8M HSW /16M REVERSE BEAR W
2.WOD_3RDS INTERV. WORK-REST RATIO 2:1
-750/600M ROW
-30 WB @9/6_UNBROKEN
3.ACC_3SETS @ON ROWER
-12 HAMS CURLS
-12 PIKE ABS
W-U_3’ CONT.
ALTERNATE
-15” HIGH KNEES
-15” BUTT KICKS
-15” SIDE TO SIDE JUMPING
-15” FORWARD-BACKWARD JUMPING
@ARMWORK! (NO HEEL CONTACT)
1.EMOM 5’
-2 STR HSPU + 4 HSPU
2.WOD_RUNNING_ TC:30'
5X/2’REST
-600M @EASY + 200M @MAX EFFORT
3. ACC_3SETS/1’
-10 BAT WINGS
-10 BANDED PULL-APARTS
BB W-U_
1.PRE-LIFTING
-SN GRIP PP + OHS
3X2+2/1’ @55% OF 1RM PSN
2.PSN
EMOM 4’
-3REPS_
@55-60-65-70%
E2MOM 6’
-2REPS_NO TNG
@80-80-85%
3.DEF. SN PULL
-E2MOM 6’_3REPS
@110% OF 1RM PSN
4.BSQ @EXPLOSIVE CONCENTRIC PHASE!
-E3MOM 9’_5REPS
@75%
5.WOD_AMREP 8’
3RDS OF
-10 ALT OH LUNGES @42.5/30
-10 T2B
THEN MAX REPS PSN
6.ACC_3SETS/1’
-30” FLUTTER KICKS
W-U_3SETS/1’
-30”/30” ROTATION SIDE PLANK
-15M REV BEAR WALK
-30 JUMPING J
1.WOD AMRAP 30’ IN PAIRS
-A) 10/8 CALS ROW B) SB BEAR HUG HOLD THEN CHANGE
-A) 8 BURPEE BJO B) SB OVERHEAD HOLD THEN CHANGE
-A) 4 BMU+ 8 T2B B) SB BEAR HUG HOLD THEN CHANGE
-A) 200M RUN B) SB OVERHEAD HOLD THEN CHANGE
@CHOOSE SLAMBALL
2.ACC 3X
-8 HAMS WALK-OUTS