A) gymn + amrap 6′
– 4 cossack squats
– 6 crab & reach
– 8/8 sh. press
– 1/1 TGU
B) 4 sets of:
– 8/8 single leg RDL
– 16 alt. pistols
4 sets of:
– 6-10 strict ring dips (rx:weighted, open:band)
– 6-10 supinated pull ups
4 sets of:
– 8 ab wheel roll outs
– 16 banded good mornings
C) For time:
50 empty bar thrusters
5 lateral burpees
Tc:5′
D) accumulate 3/2 mins deadhang
A) gymn + 8×45″ row @16/18/20/22/24/26/28/30 s/m B) 1/1 rep max TGU in 8 mins (rx: with barbell) C) Front Squat 13-11-7-5-3-2 reps, climbing from 60% of 1rm D) 1’40” max out / 20″ rest x 1 round 1) Ski for distance 2) alt. DB hang clean & stoh 3) Bike for distance 4) OH…
W-U_3SETS -10 ALT PLANK TURNS -10 RING ROWS -10 JUMP SQ 1.EMOM 8’ -2 STRICT RMU / RMU DRILL 8′ 2.WOD_AMRAP 2X6’/3’REST A) -5 PARALETTE SHOOT THROUGHS -10 DUO DB BENT OVER ROWS @17.5/12.5 -15 SIT-UPS B) -5 RING DIPS -10 DUO DB HANG CLEAN & JERKS @17.5/12.5 -15 SIT-UPS 3.ACC_3SETS -6/6 BULGARIAN SQ @SINGLE DB
1. SMR + Mobility in 15 min 2. 3 rds. * 14 Alt. superman * 14 Alt. v-ups * 14 Good mornings @band * 14 Tuck-ups 3. Amrap 25′ * 12 Target burpees * 12 Box jump overs * 200m Run * 12 Alt. Hang clean @30/20 kg 4. Stretching
A. 1. Activation / 2 rds. * 8/8 1-leg RDL * 14 Deadbugs * 6/6 Lateral box step ups 2. Deadlift / Every 1’20” for 9’20” * 2×5 @67% * 2×3 @75% * 3×1 @77% 3. Bench Press / Every 1’20” for 9’20” * 2×5 @67% * 2×3 @73% * 3×1 @77% 4. Cond. /…
SMR + General warm-up + Mobility A. 3 sets: 10 wall facing OH squat @ pvc 8/8 Windmill @ light KB 14 alternating shoulder taps in tiger position B. Lifting – Snatch/ BSQ 1. Power Snatch Every 90″ x 6 sets 1 Power Snatch + 1 Below the knee snatch + 1 hang snatch + 1 snatch…
W-U_3SETS/1’ -30”/30” ROTATION SIDE PLANK -15M REV BEAR WALK -30 JUMPING J 1.WOD AMRAP 30’ IN PAIRS -A) 10/8 CALS ROW B) SB BEAR HUG HOLD THEN CHANGE -A) 8 BURPEE BJO B) SB OVERHEAD HOLD THEN CHANGE -A) 4 BMU+ 8 T2B B) SB BEAR HUG HOLD THEN CHANGE -A) 200M RUN B) SB OVERHEAD HOLD…
