W-U
A. AMRAP 8’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
5 INCHWORMS
10 RING ROWS
10 RKBS
5 SHUTTLE RUNS @10M
WOD_3 RDS_FT_TC:14'
30 SHUTTLE RUNS @10M
21 RKBS @24/16
12 PULL-UPS
/B: @20/12 KB; BANDED PULL-UPS; - RX: @32/20 KB; BMU/
COND
EMOM 12’
1.15m KB(1) WALKING LUNGES @24/16
2. 50" HS HOLD
3.40 DU
/B: @20/12 KB; 30" HS HOLD;DU PRACT; - RX: @32/20 KB; FREESTAND HOLD; 80 UB DU/
ACC_3RFQ
10/10 SL GLUTE BRIDGES
10/10 SL JUMP FOR HEIGHT
20 SEATED PIKES
W-U
A. AMRAP 8’
1’SKI/ROW (30”EASY,30”MODERATE)
20 ALT V-UPS
10 ALT HIGH KICKS
10 HINGES @WB BEAR HUG
WOD_2 PERSON TEAM
AMRAP 30’
20 SANDBAG OVER BB @CHEST HEIGHT @55/35
40 WB @9/6
60 SEATED PIKES
80CALS SKI/ROW
/B: @35/20 SB; @6/4 WB; - RX: @70/55 SB; @12/9 WB/
ACC
CHINESE PLANK ON BOX
5X
30”ON
30” OFF
/RX: WEIGHTED/
W-U
A. AMRAP 8’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
5 INCHWORMS
4X10 LEG SWINGS
5 BB STIFF LEGGED RDL
5 BB HANG SQ CLEANS
30” HS HOLD
B. AMRAP 4’
5 DL @INC W TO 50%
5 PIKE PUSH-UPS
5 BJ
STR
E2MOM 10’
6 DL @SLOW ECCENTRIC PHASE_60%
WOD
AMRAP 12’
8 HANG SQ CL @40/30
10 HSPU
12 BJ @60/50
/B: @16/12 DUO KB; PIKE PUSH-UP;@50/40CM - RX: @50/35; 6CM DEFICIT HSPU;@75/60CM/
ACC_3RFQ
10 REV FLIES
10M HSW /B: 2X REV BEAR CRAWL/
10/10 CLAM SHELLS (NO BAND)
W-U
A. AMRAP 6’
1’SKI/ROW
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
B. AMRAP 4’
30” JUMP ROPE
5 HOLLOW-ARCHES
WOD
8X3’ WINDOWS (24')
45 DU
10/8CALS SKI/ROW
10 T2B
/B: 70SU;10CALS;10HOLLOW-ARCHES - RX: +20%/
ACC_FT_TC:5’
100 HOLLOW ROCKS
*EVERY BREAK MEANS 7 JUMP SQ
W-U
A. AMRAP 6’
1’ROW
5 DOWN-UPS
5 PLANK TOE TOUCHES
10 HIGH KNEES
5 JUMP SQ
B. AMRAP 4’
5 BSQ @INC W TO 50%
5 BURPEES
STR
E2MOM 10’
5 PAUSE BSQ @1”_60%
WOD_FT_TC:8’
20 BURPEE OVER ROWER
500/400M ROW
20 BURPEE OVER ROWER
/B: STEP OVER - RX:+20%/
ACC_3RFQ
10/10 SL GLUTE BRIDGES
10/10 SL JUMP FOR HEIGHT
20 SEATED PIKES
SMR +
A.
Warm-up:
Amrap 6' @ easy pace
B.
For time:
3 rounds of:
Then;
2 rounds of:
Then,
1 round of:
C.
Accessory:
50 Crossbody crunches (https://www.youtube.com/watch?v=ltFb-fhkn5k )
50 V-ups
50 Flutter kicks
*try to rest as little as possible!
SMR + General warm-up + Mobility
A.
3 sets:
B. Lifting- Complex, BSQ
Empty BB warm-up,
~ In 10 minutes find your max in the following complex:
~ Pause Back Squat - w/ 2" pause @ bottom pos.
Every 90" x 5 sets
C.
3 rounds - For max reps, meters
*Try to increase the reps each round or at least maintain the same numbers.
SMR + General warm-up + Mobility
A. WU:
Amrap 5' (easy pace!)
2-4-6-8 ... etc reps of:
B. For Quality, 3 sets :
* 60" rest btw. sets
C. EMOM 15'
SMR + General warm-up + Mobility
A.
3 sets :
B. Lifting - Clean, FSQ
Empty BB warm-up ,
~ Emom 5’
rest 2’ - increase weight!
~ Every 30” x 6 sets
~ Pause Front Squat - 2” pause @ bottom
Every 90” x 5 sets
C. Conditioning
Amrap 8’
D. For quality:
100 Hollow rocks
SMR + General warm-up + Mobility
A.
3 sets:
B. Strength - Deadlift, Strict Press
Empty BB warm-up
~ Deadlift - Every 90" x 5 sets
~ Strict Press - Emom 5'
C. WOD
4 rounds for time, Tc: 15'