W-U_3SETS/1’
-10 EMPTY BB RDL
-5 DIAMOND PUSH-UPS
-45” SU
1.WOD_ CHIPPER IN PAIRS
-60 SIT-UPS
-50 SDHP @45/30 BARBELL
-40 BOX JUMPS
-30 RING DIPS
-20 PULL-UPS
-100 DU
-1000/800M ROW
-100 DU
-20 PULL-UPS
-30 RING DIPS
-40 BOX JUMPS
-50 SDHP @45/30 BARBELL
-60 SIT-UPS
SMR &Gymnastic & Mobility A: 3 set 8/8 scorpio (no alt.) 8 scapula pull up 8/8 split squat jumping (no alt.) 8 cat camel B:”Power body & lungs” Every 90 sec x 8 even: 5-8 Pull up BTN + 8-10 Tall Kneeling Dual Arnold Press du/KB/DB odd: 10 barbell row chin up grip + 30-50 du…
W-U A. AMRAP 4′ 10 HIGH KNEES 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPC @BB 5 PP @BB B. AMRAP 6” 3 BURPEE BJO 3 DL @INC W TO 60% STR_ DL_E90” 6X2 @75% WOD_FT_TC:14’ 3-6-9-12-9-6-3 PC+J @60/40 BURPEE BJ OVERS @60/50 (B: 16/8 DUO KB, 50/40CM BOX ; RX: @70/50, 75/60CM BOX)…
W-U 2X -10 INCHWORMS -5/5 NEGATIVE PISTOL SQ (ONLY SLOW ECCENTRIC) 1.EMOM 6’ -30” SB BEAR HUG HOLD 2.WOD 5RDS FT -6 SB TO SHOULDER+SQUATS -12 HRPU -24M SB CARRY -12 SB FACING BURPEES 3.ACC 3X -8/8 1 LEG HIP THRUSTS @LEG ON SANDBAG
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…
1. Activation / 3 rds. * 15 jumping squats * 30 russian twists @10/15 plate * 16 shoulder taps 2. Gymn. / E2′ for 8′ * 10 strict presses + 8 m HSW / Bear walk @dbDB + 2 rope climbs 3. Snatch 1 P.Snatch + 1 Hang p.snatch + 1 OHS 3x@75% 2x@80% 4….
1. Act. / 3 rds: * 30 russian twists * 15 jumping air squats * 18 shoulder taps 2. Gymn. / E2′ for 12′ * 5 strict press @80% of 1RM + 10m HSW + 2 legless rope climbs 3. Clean Find your NPR Power Clean 4. For time 1-2-3-….-10 Floor press @heavy KB/DB 20-18-16…..2 …
