W-U
AMRAP 8’
1’ROW @EASY
10 SHOULDER TAPS
10 PLANK TOE TOUCHES
20 HIGH KNEES
5/5 CLAM SHELLS (NO BAND)
WOD_2 PERSON TEAM
AMRAP 28’
100M PARTNER CARRY
40 WB SIT-UPS @TOSS TO WALL_1M HEIGHT
20/20M (R-L) SINGLE LEG HOPS (EACH PERSON)
100M WHEEL BARROW
ACC
CHINESE PLANK ON BOX
4X
45”ON
30” OFF
BB W-U_ 1.PRE-LIFTING -TALL CLEAN + TALL JERK 3X2+2/1’ @BB 2. C&J (SQ) EMOM 4’ -2+2 @50-55-60-65% E2MOM 6’ -2CL+1J_NO TNG @75-75-80% 3. WOD_3RDS FT -10 SDHP @BB 40/25 -15 T2B -20 FR SQ @BB 40/25 4.ACC 3X/20″ 40″ HEEL TOUCHES @CRUNCH POSITION
WARM-UP A. AMRAP 5’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 10 WALL ANGELS 20 SHOULDER TAPS B. AMRAP 5’ 3 PRESS @INC W TO 60% 20” JUMP ROPE STRENGTH STRICT PRESS_E90” 6X3 @80% WOD_FOR TIME_TC:15’ 16 SHUTTLE RUNS @10M 75 DU 16 SHUTTLE RUNS @10M 25 HSPU 16 SHUTTLE…
SMR+ General warm-up + Mobility A. 3 sets: 8/8 KB halos @ light weight 12 Hollow rocks 20″ HS hold at wall B. Gymnastics – HS walk 4 x max distance / 60″-90″ rest btw. attempts OR practice C. Lifting – Push Press / Bent over row Empty BB warm-up, then: EMOM 6′ 4 reps…
WARM-UP AMRAP 10’ @EASY 1’ SKI/ROW @SKILL_STOP AT CHEST 20 SHOULDER TAPS 10 ALT HIGH KICKS 10 WB HIP HINGES 10 SIT-UPS WOD FOR TIME_TC:24’ @WB 9/6 60CALS SKI/ROW 40 WB ATOMIC SIT-UPS 80 WB 40 WB ATOMIC SIT-UPS 60CALS SKI/ROW (B: WB 6/4 ; RX: WB 12/9) ACC EXTRA HEAVY SANDBAG BEAR…
A.: 5’ Amrap 6 Half burpee step 8 Scapula push up 6 Tuck Jumps 12 Glute Bridge B.: 3 rds 20 Goblet Cossack squat 18 Frog Bridge 12/12 Single Arm Overhead Reverse Lunge 40” Plank with Alternating Leg Raise *20-25” rest btw. C: 15’ Emom 45” work /15” rest Bridge with Alternate Leg Raise Air…
W-U A. AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 5 INCHWORMS 4X10 LEG SWINGS 5 BB STIFF LEGGED RDL 5 BB HANG SQ CLEANS 30” HS HOLD B. AMRAP 4’ 5 DL @INC W TO 50% 5 PIKE PUSH-UPS 5 BJ STR E2MOM 10’ 6 DL @SLOW ECCENTRIC PHASE_60%…
