1. Act. / 3 rds:
* 30 russian twists
* 15 jumping air squats
* 18 shoulder taps
2. Gymn. / E2′ for 12′
* 5 strict press @80% of 1RM + 10m HSW + 2 legless rope climbs
3. Clean
Find your NPR Power Clean
4. For time
1-2-3-….-10
Floor press @heavy KB/DB
20-18-16…..2
Cals row
HOMEBODY 74. NAP A.Amrap 6′ 10 scapula push-ups + 10″ push-up position hold 8/8 alternating toe touches 8/8 single-leg hip thrusts B.4 sets, for quality: 10/10 Half-kneeling press 10/10 Staggered stance row 10 Goblet Squat 10 RDL * 1′ rest btw. sets C.5 rounds for time: 20 Alternating reverse lunge steps 15 Russian swing…
A. 1. Act. / 3 rds. * 12 RDL @just babrell * 12 Dead-bugs * 12 Godd mornings @just barbell 2. Deadlift / 2 rds. 7 reps – @75% 5 reps – @80% 3 reps – @85% 3. WOD: 3 rounds for time * 20 DL @70/48 or KB * 15 C2B/ Pullup/…
W-U_3X -10 GOOD MORNINGS @BAND -20” WALL PLANK -30″ SINGLE UNDER https://www.youtube.com/watch?v=7m0EU4RQxeI 1.STR-DEADLIFT_TC:12’ -DAILY 3RM 2.WOD1_”ANNIE” TC:10’ 50-40-30-20-10 -DU -SIT-UP THEN 4’ REST 3.WOD2_„DIANE” TC:10’ 21-15-9 -DEADLIFT @102.5/70 (SCALE IT AS NEED….BUT THIS IS A BENCHMARK.) -HSPU 4.ACC_FOR TIME -200M FARMERS CARRY @DUO HEAVY KB
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…
W-U_3SETS/1’ -30”/30” ROTATION SIDE PLANK -15M REV BEAR WALK -30 JUMPING J 1.WOD_ 4RDS FT TC:27’ @U GO-I GO_PARTNER WORKOUT -12M HSW (6-6) -12 HEAVY SANDBAG OVER THE BARBELL @BB IN RACK -12 THRUSTERS @52.5/40 -6 ROPE CLIMB -60 DU -24M ZERCHER CARRY @52.5/40 2.ACC 3X -7 HAMS WALK-OUTS
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
