A) gymn + 2 rnft
– 2 ‘get up johnie’
– 4 walk outs
– 40 SU
– 6 cossack squats
B) with a running clock..
0-5′
daily max shoulder press from the ground
5′-12′
daily max double power clean (drop the bar btw)
12′-21′
Amrap 9′
30 T2B
90 DU’s
1 squat clean @80% of B/2
90 DU’s
30 burpees over the bar
C) acc. : 8-10 sets 10m heavy! back rack carry
HOMEBODY 75. NAP A.3 rounds: 8 cat-camel 6/6 crab reach 8/8 cossack squat 20″ jog in place B.Emom 10′ Odd: 20″ wall sit + max reps air squats until 45″ Even: 10 ( or 5/5 ) bent over row + max reps push-ups until 45″ C.For 15 minutes: 10 alt. devil press 10/10 Suitcase Deadlift…
BB W-U 1.PRE-LIFTING -SN GRIP PUSH PRESS + SN BALANCE 3X2+2/1’ @65% OF 1RM SQSN 2.WL-SQSN_TC:10’ -DAILY 1RM 3.WOD_”INGRID” TC:12′ 10RDS FT -3 SQSN @61/42.5 (SCALE IT AS NEED…BUT THIS IS A BENCHMARK.) -3 BURPEES OVER BB THEN 3-5′ COOL DOWN ON CARDIO MACHINE. 4.ACC_3X -10/10 HALF KNEELING WOOD-CHOPS @BAND
SMR & GYMNASTIC & MOBILITY A:3sets 90/90 hip 12 shoulder taps in and stand position 10 wall squat 8 hindu push up B:E3x 4rds 10 bsq 50-60% 5 fsq 50-60 % C: „Nyuszikaim” 3 rds 21 cal row 15 hspu/ pike / push up 9 c2b 6 slam ball over shoulder 12-70…
HOMEBODY 60. NAP A: 6’ Amrap 12 Dead bug 2/2 Turkish get up 30” Wall seat 20”/20” Single leg plank B: 4 rds 14 Biceps Curl 12 Tempo Goblet Squat (3-1-1) 14 Gorilla row 14 Triceps extension *20”-25” rest btw. sets C: 8’ Amrap 12 Chair step up 8/8 Side Band 16…
W-U A. AMRAP 4’ 10 SHOULDER TAPS 10 PLANK TOE TOUCHES 5 SDHP @BB 10 HIGH KNEES 5 JUMP SQ B. AMRAP 6’ 3 BSQ @INC W TO 60% 10 SIT-UPS 5 PULL-UPS STR_ BSQ_E90” 6X2 @75% WOD AMRAP 15’ 15 SDHP @40/25 BB 30 SIT-UPS 15 PULL-UPS (B: EMPTY BB, CRUNCHES, BANDED ;…
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
