W-U_3X
-10 SCAP PULLS
-10 BB PUSH PRESSES
-10/10M SIDE MONSTER WALK @BAND
1.STR_E2MOM 10′
-5 PRESSES + 3 PUSH PRESSES @70% OF PRESS 1RM
2.WOD_”ROW CINDY, ROW” AMRAP 20′
-5 PULL-UPS
-10 PUSH-UPS
-15 AIR SQ
-20 CALS ROW
THEN 3-5′ COOL DOWN ON ROWER MACHINE @DAMPER 1-2/ UNDER 20 S/M
3.ACC_CORE ON ROWER 3X
-10 PIKE
-10 HAMS CURLS
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
WARM-UP A. AMRAP 6’ 10 WALL ANGELS 10 HOLLOW-ARCHES 10 ALT DB HANG SNATCHES @22.5/15 5 BOX JUMPS @50/40 B. AMRAP 3′ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ WOD_2 PERSON TEAM AMRAP 20’ 10 SYNCHRO T2B 20 SYNCHRO ALT DB SN @22.5/15 ; SYNC AT TOP 10 SYNCHRO BURPEES @SYNC…
CROSS SMR+ General warm-up A. Amrap 6′ 30″ easy single-unders 10 banded good mornings 8/8 windmill- no weight! B. Every 30″ for 25 minutes ( 10 total rounds) – change stations every 30″ 8-10 Russian swing @ moderate weight ( women: max 16kg, men: max 24kg) 20″ single or double unders 8-10 KB sumo DL…
SMR & GYMNASTIC & MOBILITY A: 3 sets 12 bird dog 6 get up jhonnie 12 cat camel 6 one leg burpee B: 4 sets 10 deadlift climbing max load 50-60% 10 Bench press choose weight C: „ohhhlalaa” tc:15 min 30 clean & press 30 sit up 30 power snatch 30 v-ups…
HOMEBODY 73. NAP A.For 6 minutes: (3 full rounds) 20″ work / 10″ change Good morning Air squat Walkout Plank B.4 x Amrap 2′ 15 Deadlift @ weight/bottle/heavy object Max reps burpees over the thing you use for the deadlift * Rest 90″ btw. Amraps C.Emom 10′ Odd: 15″-20″ hollow hold + 15″-20″ superman…
W-U A. AMRAP 8’ 1’SKI/ROW (30”EASY,30”MODERATE) 20 ALT V-UPS 10 ALT HIGH KICKS 10 HINGES @WB BEAR HUG WOD_2 PERSON TEAM AMRAP 30’ 20 SANDBAG OVER BB @CHEST HEIGHT @55/35 40 WB @9/6 60 SEATED PIKES 80CALS SKI/ROW /B: @35/20 SB; @6/4 WB; – RX: @70/55 SB; @12/9 WB/ ACC CHINESE PLANK ON…
