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. SMR + 2 rounds * 40m Bear walk * 16 Dead bugs * 40m Tiger walk * 16 Alt. superman 2. Conditioning Buy- in: 1200m Run AMRAP 20′ * 10 Target burpees * 12 Abmat sit-ups * 10 HRPU * 12 Box step overs @ball – bear hug Cash- out: 1200m Row 3. Stretching…
Wu.: 3 rds 25” reverse plank 12 Frog Bridge 10-10 step High Plank Lateral walk 14 Jumping Jack A.: 6 rds 50” work – 10” rest 5 plank to push up + 10 Hollow rock 5 Down up + 20 SU B.: 3 rds For Time, work in pair 1000m/1500m/2000m row 12…
SMR & GYMNASTIC & MOBILITY A: 3 sets 10 dead bug 8 down up 6 alt lunges 4 shoulder taps in hs pos 2 wall climb B: Every 4 min x7 5 C2b rx: strict sc: butterfly/kipping ct: band pull up 6 slam ball stoh rx:70/50 sc: 50/30 ct: 25/18 kg 7…
CROSS SMR + General warm-up + Mobility A. 2 sets: 3 wall walk + 20″ HS hold after the last 15 scapula push-up in tiger position 8/8 half kneeling KB press @ light weight B. Gymnastics practice in ~ 5 minutes ~ Freestanding HS hold / Handstand walk C. Lifting – Strict Press /…
WARM-UP A. AMRAP 6′ 1’ SKI/ROW 20 SHOULDER TAPS 10 ALT V-UPS 10 SCAP PULL-UPS 5 HPC @BB 5 PUSH JERK @BB B. AMRAP 4’ 5 BSQ @INC W TO 60% 20” HOLLOW-ARCHES STRENGTH BACK SQ_E2MOM_10′ 5X4 @80% WOD_AMRAP 12’ 15 T2B 12CALS SKI/ROW 9 PC+J @50/35 (B: HOLLOW-ARCH, KB PCJ ; RX:…
A. 1. Act. / 2 rds: * 15 Good mornings @barbell or band * 30″ Plank * 10 RDL @barbell or db KB 2. Find your daily heavy deadlift 3. Cond. / For time ” Elizabeth” 21-15-9 Squat Clean @61/43 Ring dips B. 2. For Time * 10 Burpees * 10 Burpees * 25…
