SMR +
Warm-up with animal walks 3-5 minutes.
A.
2 sets:
B. For time:
~ 21-18-15-12-9-6-3 reps of
Rest 5′
~ 3-6-9-12-15-18-21 reps of :
C. Acc:,
*Rest as little as possible!
1. Act./ 2 rds * 20 Alt. superman * 20 Hollow rocks * 20″ squat hold 2. EMOM 6′ Odd: 30″ max rep strict HSPU Even: Unbroken 3 strict + 3 butterfly pullups 3. Find your daily heavy squat snatch in 12 min. 4. For time 7 rds * 9 Wallballs * 9 HSPU
SMR + General warm-up + Mobility A. 3 sets : 5/5 Single-arm KB OH sit-up + press 8/8 Single leg hip thrusts 20″ superman hold B. Lifting – Clean & Jerk Empty BB warm-up then, ~ Go every 2 minutes: 10-8-6-4-2 reps of: Clean & Jerk @ increasing weight in each round ~…
W-U 3X/1′ -10 RKBS -5/5 KNEELING PRESSES -10 GOBLET SQ 1.WOD AMRAP 28’ @EASYYYYY -10 WB -5 RING DIPS -12M ASSIMETRIC KB WALKING LUNGES -12M ASSIMETRIC KB WALKING LUNGES (12UP/16DOWN) -24/20 CALS SKIERG (ROW) 2.ACC -ACCUMULATE 3’ HOLLOW HOLD @MEDBALL ON ABS
WARM-UP AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 4X10 LEG SWINGS 20” HS HOLD 10 JUMP SQ 5/5 DB PP WOD AMRAP 25’ 30M DB (1) WALKING LUNGES 15/15 SINGLE ARM DB PUSH PRESSES 15 BURPEES 30 ALT DB SNATCHES @DB 17.5/12.5 (B: @12.5/8 DB ; RX: 22.5/17.5 DB)…
WARM-UP AMRAP 8’ @EASY 1’ SKI/ROW 5 DOWN-UPS 5 INCHWORMS 10 JUMP SQ 5 HPC @BB 5 PP @BB WOD_2 PERSON TEAM AMRAP 24’ 1K/800M ROW 40 SYNCHRO PUSH PRESSES @30/20 _SYNCHRO ON TOP 40 SYNCHRO SIT-UPS 40 SYNCHRO HANG POWER CLEANS @30/20 _SYNCHRO ON SHOULDERS (B: @EMPTY BB ; RX: @SAME WEIGHT, BUT PUSH…
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…
