W-U
A. AMRAP 10’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
10 SHOULDER TAPS
5 INCHWORMS
5 SN GRIP HIGH PULL
5 BB THRUSTERS
10 JUMP LUNGES
WOD_2 PERSON TEAM
AMRAP 24’
100 PARTNER WB SIT-UPS @9/6
100CALS SKI/ROW
100 HANG PSN @BB
200 JUMPING LUNGES @FULL EXTENSION
100 THRUSTERS @BB
/B: @6/4 WB; @16/8 KB; – RX: @12/9 WB; @35/25 ON BB/
ACC_3RFQ
1’ HANG FROM CAGE
20 HOLLOW ROCKS
10 HOLLOW BODY TO SUPERMANS
1. Act. 3 rds. * 20″ Squat hold * 20 Alt. superman * 20 Hollow rocks 2. Clean / E1’30” for 7’30” * 1 Power clean + 1 Hang p. cl. + 1 Push jerk @2x @75%, then 3x @80% 3. Front squat / E1’30” for 7’30” 5x 4 @80% 4. For Time 2 rounds…
W-U 2X -10 INCHWORMS -5/5 NEGATIVE PISTOL SQ (ONLY SLOW ECCENTRIC) 1.EMOM 6’ -30” SB BEAR HUG HOLD 2.WOD 5RDS FT -6 SB TO SHOULDER+SQUATS -12 HRPU -24M SB CARRY -12 SB FACING BURPEES 3.ACC 3X -8/8 1 LEG HIP THRUSTS @LEG ON SANDBAG
W-U A. AMRAP 4′ 10 HIGH KNEES 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPC @BB 5 PP @BB B. AMRAP 6” 3 BURPEE BJO 3 DL @INC W TO 60% STR_ DL_E90” 6X2 @75% WOD_FT_TC:14’ 3-6-9-12-9-6-3 PC+J @60/40 BURPEE BJ OVERS @60/50 (B: 16/8 DUO KB, 50/40CM BOX ; RX: @70/50, 75/60CM BOX)…
A. Warm-up: 3 sets: 1′ cardio machine @ easy pace 5 inchworms 15 Air squats 20″ plank hold B. For time: 5 Deadlift @ 70/100kg 60 Wall Ball 5 Deadlift 50 Alt. DB Snatches @ 15/22,5 kg 5 Deadlift 40 Box jump-overs 5 Deadlift 30 T2B / Knee raises 5 Deadlift 20m DB OH lunges…
CROSS SMR + General warm-up + Mobility A. 3 sets: 6/6 Pess in split squat position (knee is in the air, slightly above ground) @ light KB 6/6 upright row w/ same KB ( high elbow) 6 Tempo Goblet squat ( 3″ down, 3″ hold, fast up) B. Lifting – Clean 1 set @ empty…
W-U_3SETS -10 ALT 1HAND SCAP PUSH + ALT TOE TOUCHES -10 SCAP-PULLS -20 ALT CURTSY LUNGES 1.EMOM 8’ EVEN – 6 CHIN-UPS ODD – 6 STR HSPU 2.WOD_AMRAP 3X4’/2’ -3 BMU -5 WB @9/6 -7 SIT-UPS 3.ACC_3SETS -10 HAMS CURLS ON ROWER
