W-U_3X
-10 GOOD MORNINGS @BAND
-20” WALL PLANK
-30″ SINGLE UNDER
https://www.youtube.com/watch?v=7m0EU4RQxeI
1.STR-DEADLIFT_TC:12’
-DAILY 3RM
2.WOD1_”ANNIE” TC:10’
50-40-30-20-10
-DU
-SIT-UP
THEN 4’ REST
3.WOD2_„DIANE” TC:10’
21-15-9
-DEADLIFT @102.5/70 (SCALE IT AS NEED….BUT THIS IS A BENCHMARK.)
-HSPU
4.ACC_FOR TIME
-200M FARMERS CARRY @DUO HEAVY KB
CROSS SMR + General warm-up + Mobility A. 2 sets 1′ easy cardio machine 15 scapula pull-up 10/ 10 bent over snow angel @ 1,25kg plate ( https://www.youtube.com/watch?v=dvQ8NqHvkyA ) B. Gymnastics Strength Strict Pull-up / Banded strict pull-up / Box assisted pull-up / Ring row Amrap – 1 ( stop right before you feel like failing…
SMR + Warm-up with animal walks 3-5 minutes. A. 2 sets: 10 banded good morning 10/10 bent over single arm row @ light KB 15″ Hollow hold B. 3 x EMOM 8′ / rest 2′ between EMOMs ( 28 mins ) *You can change the order in any way Emom 8′ – 5 Power Cleans +…
A) gymn + games B) amrap 10′ (moderate tempo) 200m run 10 SDHP 10 box jumps C) amrap 20′ (in pairs) – 10/10 burpees over the partner / Plank – 20m/20m wheelbarrow – 10/10 rx:partner deadlifts (open: A) push up pos. B) catch the legs of the partner and do deadlifts) – 20 synrcon sit ups…
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…
HOMEBODY 59. NAP A: 3 rds 4/4 Scorpion 8 Cat-Camel 10 Good Morning 4 V walk out B: 3 rds 12 Diamond Push up 12 Alt. pistol squat 12 Dip Chairon 12/12 Split Squat *20”-25” rest btw. sets C: 10’ Emom Odd: 6 Burpee + 14 Air Squat Even: 9/9 Thruster …
A) gymn B) ‘Sher’ For time : 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Squat Cleans (3/4 Bodyweight) x 2 Burpee Pull-ups (20-18-16…2) x 3 Double Unders (30-27-24…3) Time Cap: 1 hour
