A) gymn + amrap 6′
– 9 air squats
– 30 jumping jacks
– 9 atomic sit ups @10/5
– 30 mountain climbers
B) EMOM 12′ – 3 sets
1) max out: slam ball or sand bag over the shoulder
2) rest
3) max out: t2b
4) rest
C) work up to heavy in 12 mins
1 power snatch + 1 ohs + 1 low hang power snatch +
1 ohs + 1 hang power snatch +1 ohs +
1 high hang power snatch + 1 ohs
D) 4 sets:
– 12 face pulls
– 6/6 windmills
– 12/12 knee to elbow in plank
WARM-UP A. AMRAP 6’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 20 ALT PLANK TWISTS 20” ACTIVE HANG 20″ HS HOLD WOD_2 PERSON TEAM FOR TIME_ TC:25′ 90M DUO DB OH CARRY @22.5/15 80 SIT-UPS 70 SYNCHRO JUMP SQUAT 60 T2B 50 DUO DB THRUSTERS @22.5/15 40 DUO DB DEADLIFTS @22.5/15…
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…
W-U_3’ CONT. WORK (3X) @EASY! -15”JUMPING J -15”LONG STRIDERS -15”MOUNTAIN C -15”AIR SQ 1.WOD_27’ AMRAP @STEADY STATE ZONE! (NASAL BREATHE, VERY EASY PACE) -24 AIR SQ -24/20 CALS ROW -24 ALT REV LUNGES -24/20 CALS ROW -12/12M ASSIMETRIC CARRY /OH12KB-FARMER24KB @DAMPER 1-2 ON CARDIO MACHINES 2.ACC_3SETS -10 BAT-WINGS -10 ALT SIDE PLANK TURNS
64. NAP HOMEBODY A: 3 rds 1 min simple under or object hops or jumping jack 10 scapula push up 1 min bicycle abs B: Back strength party 3×10 towel pull ups (1 sec hold on chest) 3×10 iron man fly 3×10 butterfly 3×10 rocking lift C: AMRAP 10′ 16 chair lateral over step …
WARM-UP A. AMRAP 6’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 10 ALT LUNGE STRETCH 5/5 SIDE LUNGES 5/5 WINDMILLS 30” JUMP ROPE B. AMRAP 6’ 3 BSQ @INC W TO 70% 4/4 SINGLE ARM DB THRUSTERS STRENGTH BACK SQUAT_E90” 6X2 @85% WOD_FOR TIME_TC:12’ 175 DU 65 DB (2) THRUSTERS…
BB W-U_ 1.PRE-LIFTING -TALL CLEAN + TALL JERK 3X2+2/1’ @BB 2. C&J (SQ) EMOM 4’ -2+2 @50-55-60-65% E2MOM 6’ -2CL+1J_NO TNG @75-75-80% 3. WOD_3RDS FT -10 SDHP @BB 40/25 -15 T2B -20 FR SQ @BB 40/25 4.ACC 3X/20″ 40″ HEEL TOUCHES @CRUNCH POSITION
