W-U_3’ CONT.
ALTERNATE
-15” HIGH KNEES
-15” BUTT KICKS
-15” SIDE TO SIDE JUMPING
-15” FORWARD-BACKWARD JUMPING
@ARMWORK! (NO HEEL CONTACT)
1.EMOM 5’
-2 STR HSPU + 4 HSPU
2.WOD_RUNNING_ TC:30′
5X/2’REST
-600M @EASY + 200M @MAX EFFORT
3. ACC_3SETS/1’
-10 BAT WINGS
-10 BANDED PULL-APARTS
SMR + A. Warm-up: 2 sets of : 1′ 30″ easy cardio machine 8 plank to push up + 8 scapula push-ups 8/8 Reverse lunge steps B. 3 x AMRAP 6′ / 2′ rest between 1. 8/10 cal row 15 Russian swings 20 Air squat 2. 35 DU / 70 Singles 10 Abmat sit-ups 10 Dual KB…
A) gymn + 3 rounds – 10 alt. crab & reach – 10 alt. reverse lunges – 30″ plank – 10 ankle taps in push up pos. B) 3 x 13 UB! strict pull-ups (use optimal band) C) daily max 1 power snatch + 2 tng squat snatch + 4 ohs (open:1 power snatch + 3 ohs)…
A) gymn + 3 rnft: 7 tempo air squats (3-2-x-1) 7 hindu push ups 7 hip thrusts 7 ring rows B) For time: 10-9-8-7-6-5-4-3-2-1 HSPU (rx:strict) 1-2-3-4-5-6-7-8-9-10 Pull-ups (rx:strict) C) Back Squat 4×2 @90% D) Amrap 3′ 3 burpees 5 V-ups E) 3 x 20m/20m dual KB Carry R:farmer L:Front rack, then change
A) gymn + 200 simple unders *E30″ : 1 V-ups B) EMOM (40″ work – 20″ rest) 21′ – 3 sets 1) Slam ball over the shoulder @heavy 2) GHDSU 3) STOH @60/40 4) DU 5) Assbike 6) Burpee pull-ups (rx:c2b) 7) Walking lunges @doubleKB, 2×20/12 C) 5×5 tempo deadlifts, across (4-0-X-1)* *X = ½…
CROSS SMR + General warm-up + Mobility A. 3 sets: 5/5 windmill @ light KB 5 Goblet Squat with 2″ hold at bottom pos. 5 High Pull + 5 Muscle Snatch @ empty BB B. Lifting – Snatch 2 x Emom 4 ‘ @ + 1 movement each minute: Minute 1: 1 Snatch DL + 1…
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…
