BB W-U_
1.PRE-LIFTING
-SN GRIP PP + OHS
3X2+2/1’ @50% OF 1RM SQSN
2.PSN
EMOM 4’
-3REPS_TNG
@50-55-60-65%
E2MOM 6’
-2REPS_NO TNG
@75-75-80%
3.DEF. SN PULL
-E2MOM 6’_3REPS
@105% OF 1RM PSN
4.BSQ @EXPLOSIVE CONCENTRIC PHASE!
-E3MOM 9’_7REPS
@70%
5.WOD_3RDS FT_TC: 9’
-10 ALT DB PSN
-10 LAT BURPEES
-10 ALT DB HANG CJ
-10 ALT DB THRUSTERS
@22.5/15
6.ACC_3SETS/1’ HOLLOW
-10 ROCKS+10”HOLD
SMR & GYMNASTIC & MOBILITY A: 3 sets 10 pvc pass trough 30 sec deep sq hold 10 cat camel 10 squat jumps B: Sn bb warm up then, 10 snatch rx:sq ct/ct: power+ ohs 15-40 kg 10 snatch 20-50 kg 10 snatch 25-60 kg 5 snatch 30-65 kg 5 snatch 35-70 kg C:” ThrusterHSPU” Climber…
HOMEBODY 69. NAP A.: 3 rds 10 Air squat 4/4 Crab Reach 5 Hindu Push-up 8 Kang Squat B.: 3 rds 16 Alternating Goblet Chair step-Ups 12 Dip on Chair 10/10 Single Arm Kettlebell Overhead High Knee March 12 Push up 8/8 Shoulder press *20-25” rest btw. C.: 12’ Amrap 4 burpee 6 Deadlift 16…
HOMEBODY 50. NAP A: Mobility + Gymn 10’ B: Superset 5×10/30” 1 Legged RDL Hindu Push-up C: FOR TIME TC:14′ Buy-in: 2rds 30 Hopscotch (L/R) 1 Legged get-up Johnnie (R/L) then, Mountain climber 40/30/20/10 Air squat 40/30/20/10 D: 3x 30”/30″ Reverse plank
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…
WARM-UP AMRAP 8’ @EASY 1’ SKI/ROW 5 DOWN-UPS 5 INCHWORMS 10 JUMP SQ 5 HPC @BB 5 PP @BB WOD_2 PERSON TEAM AMRAP 24’ 1K/800M ROW 40 SYNCHRO PUSH PRESSES @30/20 _SYNCHRO ON TOP 40 SYNCHRO SIT-UPS 40 SYNCHRO HANG POWER CLEANS @30/20 _SYNCHRO ON SHOULDERS (B: @EMPTY BB ; RX: @SAME WEIGHT, BUT PUSH…
HOMEBODY 54. NAP HAPPY BDAY STRONG BODY! ❤️ #9 A: Mobility+ Gymn 5′ B: EMOM 9′ 40″/20″ Down ups Hollow hold flutter kicks Opposite arm- leg raise in superman C:Amrap 9′ 9 single arm snatch /left @bottle 9 single arm russian swing /left 9 atomic sit up@ bottle 9 single arm snatch/right 9 single…
