W-U_3’ CONT. WORK (3X) @EASY!
-15”JUMPING J
-15”LONG STRIDERS
-15”MOUNTAIN C
-15”AIR SQ
1.WOD_27’ AMRAP
@STEADY STATE ZONE!
(NASAL BREATHE, VERY EASY PACE)
-24 AIR SQ
-24/20 CALS ROW
-24 ALT REV LUNGES
-24/20 CALS ROW
-12/12M ASSIMETRIC CARRY /OH12KB-FARMER24KB
@DAMPER 1-2 ON CARDIO MACHINES
2.ACC_3SETS
-10 BAT-WINGS
-10 ALT SIDE PLANK TURNS
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”…
A) gymn + 3 rnft: – 6 walk outs – 8 toe touches in push-up pos. – 40 SU – 8 jumping squats – 6 sit ups B) 3 x 11 strict HSPU (rx:def. /scaled:Z-press) C) 0-7′ For time: 6-4-2 squat cleans @80/50 60-40-20 DU’s 7′-14′ For time: 9-6-3 squat cleans @70/40 27-18-9 pull ups 14′-21′ For…
1. Act./ 3 rds: * 200m jogging * 10 RDL @ easy db KB * 10 Bench presses @ easy KB 2. Gymn. * Max reps UB strict pullup * Max reps UB ring dip 3. Find your NPR back squat in 15 min 4. AMRAP 10′ / easy tempo * 3 OHS @easy weight *…
A) gymn + 3 x – 10m tiger walk – 10 sit ups – 5 get up johnie B)E30″ for 30′ – 10 sets 1) 5 HSPU (rx:strict) 2) 5/3 cal row 3) 5 burpees 4) 5 slam ball over the shoulder @heavy 5) 5 cal ski 6) 5 cal assbike C) 5×5 Back squats, climbing
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…
A.: 3 rds 10 supinated banded pull apart 14 alt. superman 6 snow angel + downward dog B.: 5 sets 20 sec row *target 80% 10 down up 20 DU 30 sec row * target 65-70% rest walk 60” C.: 2×7’ amrap 1. 5 Burpee pull up 10 GTOH @ moderate weight…
