W-U
A. AMRAP 6’
1’ROW
5 DOWN-UPS
5 PLANK TOE TOUCHES
10 HIGH KNEES
5 JUMP SQ
B. AMRAP 4’
5 BSQ @INC W TO 50%
5 BURPEES
STR
E2MOM 10’
5 PAUSE BSQ @1”_60%
WOD_FT_TC:8’
20 BURPEE OVER ROWER
500/400M ROW
20 BURPEE OVER ROWER
/B: STEP OVER – RX:+20%/
ACC_3RFQ
10/10 SL GLUTE BRIDGES
10/10 SL JUMP FOR HEIGHT
20 SEATED PIKES
A) gymn + games B) „The Seven” Seven rounds for time of: 7 Handstand push-ups 60/40kg Thruster, 7 reps 7 Knees to elbows 110/70kg Deadlift, 7 reps 7 Burpees 7 Kettlebell swings @32/24 7 Pull-ups C) acc. 50 reps: – pallof press – banded pull apart
A) gymn + 3 rnft: – 6 walk outs – 8 toe touches in push-up pos. – 40 SU – 8 jumping squats – 6 sit ups B) 3 x 11 strict HSPU (rx:def. /scaled:Z-press) C) 0-7′ For time: 6-4-2 squat cleans @80/50 60-40-20 DU’s 7′-14′ For time: 9-6-3 squat cleans @70/40 27-18-9 pull ups 14′-21′ For…
SMR & GYMNASTIC & MOBILITY A: 3 sets 2 wall climb 4 down up 8 air squat 10 lateral box steps over B: „Marathon” 2 rds 4 back and down run in hall or 500/400m row 26 hrpu 4 run 500/400 m row 26 am swing 24/16 sc/ct:12-16 4 run 500/400 m row 26…
WARM-UP A. AMRAP 4’ 1’ SKI/ROW @SKILL_STOP AT CHEST 10/10 SL GLUTE BRIDGE 5/5 SCORPIONS B. AMRAP 4′ – @EASY 20 SHOULDER TAPS 10 SCAP PULLS 5/5 BOX STEP-UPS @50/40 1 ROPE CLIMB WOD AT 0:00_TC: AT 7:00 400/320-300/240-200/160M ROW 20-16-12 DB (1) STEP-UPS @50/40CM ; @22.5/15 DB (B: DB SCALE AS NEEDED ;…
A) gymn + amrap 4′ 6 alt. lateral box steps 9m spider walk 6 x 1 walk out + 2 toe touches 12 alt. 1-legged hip thrust B) 5 x 5/5 zercher box step ups @fatbar, climbing C) E15″ for 16′ 1) 4 burpees 2) 6 jumping lunges 3) 4 empty bar thrusters 4) 6 Vups D)…
Week 3 Wu.: 5’ Amrap 5 Goblet Kang Squat @easy weight 10 m Tiger walk 25” wall seat 10 Alt. Superman A.: 9’ Emom 45”-15” WB Squat Clean 10 MC + 2 Down up 4 Wb R. Twist + 4 Wall Ball sit up B.: 6 rds TC_18’ 500/420…
