1. Activation / 3 rds.
* 10 Alt. reverse lunges @barbell
* 8 Strict T2B or Knee raises
2. Gymn. / E1’30” for 6′
* 1 Ring MU + 4 Strict HSPU + 7 T2B
3. Clean & Jerk
2 Squat Clean / No TNG/ + 1 Jerk
2x @80%, 2x@85%
4. 2 rounds for time
* 60 DU
* 40 Push-ups
* 20 Pistols /alt./
* 10 Power Cleans @80/55
A) gymn + 200 simple unders *E30″ : 1 V-ups B) EMOM (40″ work – 20″ rest) 21′ – 3 sets 1) Slam ball over the shoulder @heavy 2) GHDSU 3) STOH @60/40 4) DU 5) Assbike 6) Burpee pull-ups (rx:c2b) 7) Walking lunges @doubleKB, 2×20/12 C) 5×5 tempo deadlifts, across (4-0-X-1)* *X = ½…
A. GYMN+MOB B. EMOM 9’: 30” SKATER JUMPING; 30” HOLLOW HOLD; 30” HIGH HIPS HOLD IN SPIDER POSITION C. FOR TIME TC20’: 100/80/60/40/20 JUMPING 25/20/15/10/5 OVERHEAD SIT-UPS 25/20/15/10/5 DEADLIFTS THEN 3’ REST AND GO TO D. D. FOR TIME: 21-18-15-12-9-12-15-18-21 G2OH; SEATED LEGS RAISES (CLOSED, EXTENDED LEGS)
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…
W-U_3SETS -30M BEAR WALK -20” ACTIVE HANG -15M DUCK WALK 1.EMOM 8’ EVEN – 6 PULL-UPS @PEG BOARD ODD – 4 PRESSES + 2PP @70% OF 1RM PRESS 2.WOD_INTERV. A/2’R/B/2’R/A/2’R/B @42.5/30 A) AMRAP 3’ -5 PULL-UPS -5 HPC -5 THRUSTERS B) AMRAP 3’ -5 T2B -5 HPSN -5 OHS 3.ACC_3SETS -12 DUO DB RDL @CHOOSE…
1. Activation / Half Tabata – 2 min: 20″ work / 10″ off A. Lunges @1 easy KB B. Plank 2. Squat Clean * E30″ for 4’30” 1 clean deadlift + 1 clean pull @80% of 1RM Clean * E1’30” for 7’30” 2 Squat Clean + 1 Split Jerk /No TNG/ @77% 3. WOD: For Time 4…
HOMEBODY 51. NAP A. Amrap 6′ 5/5 Crab Reach 10 Slow Scapula Push-ups 20 Mountine climbers 10 Slow Air squats B: 4×5’ Amrap Amrap 5′ Max reps Burpees * after every 5 reps – perform 3 sumo DL high pulls! @ single weight / bottle rest 90″ Amrap 5′ Max reps…
