A: Mobility Gymn 10′
B: Superset 4 x 12/60″
Goblet squat @any heavy weight
Bent over row @ any weight
C: FOR TIME TC:12′
Thruster @any weight 10/8/6/4/2
Deadlift @any heavy weight 4/8/12/16/20
Jumping Jack 50/50/50/50/50
D: 3X10/10 40″
QL bend @duo bottle overhead
E: Stretching
W-U_3SETS/1’ -6 PIKE PUSH-UPS -30” DU -10/10 PSOAS MARCHES @HEELS ON BENCH 1.EMOM 7’ -7M HSW 2.WOD_RUNNING 4X/2’ 800M @EASY + 200M @MAX EFFORT (IF IT IS RAINING! ROWER 1000M + 250M) 3. ACC_3SETS –12/12 ROTATIONAL SIDE PLANK -15/15M FARMER CARRY WITH 1 BARBELL WITH PLATES
1. Warm-up / 2 rds. * 10m Inchworm * 20 Alt. shouder taps * 30 Russian Twist @without weight 2. Push Press / For Time / TC: 8 min 10 @50% 8 @55% 6 @60% 4 @65% 2 @70% Then, AMRAP 2′ * Max reps @75% 3. WOD / For Time TC: 20′ * 50…
W-U AMRAP 8’ 1’ROW @EASY 10 SHOULDER TAPS 10 PLANK TOE TOUCHES 20 HIGH KNEES 5/5 CLAM SHELLS (NO BAND) WOD_2 PERSON TEAM AMRAP 28’ 100M PARTNER CARRY 40 WB SIT-UPS @TOSS TO WALL_1M HEIGHT 20/20M (R-L) SINGLE LEG HOPS (EACH PERSON) 100M WHEEL BARROW ACC CHINESE PLANK ON BOX 4X 45”ON 30”…
CROSS SMR + General warm-up + Mobility A. 3 sets: 10 Snow angels in wall sit ( https://www.youtube.com/watch?v=aZN5dU7Illc ) 5 Inchworm 5 Clean high pull + 5 Muscle clean @ empty BB B. Lifting – Clean 2 x Emom 4′ @ + 1 movement each minute: Minute 1: 1 Deadlift + 1 Power Clean + 1 Hang Power Clean…
CROSS SMR+ General warm-up A. Amrap 6′ 30″ easy single-unders 10 banded good mornings 8/8 windmill- no weight! B. Every 30″ for 25 minutes ( 10 total rounds) – change stations every 30″ 8-10 Russian swing @ moderate weight ( women: max 16kg, men: max 24kg) 20″ single or double unders 8-10 KB sumo DL…
SMR & GYMNASTIC & MOBILITY A: AMRAP 7′ 6 yoga push up 8 medball cluster 10 ring row 12 reverse lunges B: Kötsüg Türk 5.0 Every 6 min x5 250/200 m row 10 Hspu 50 du 10 C2b 250/200 m row In the remaining time until 5min max reverse lunges oh plate…. C:…
