WARM-UP
A. AMRAP 5’
20″ JUMP ROPE
5/5 SIDE LUNGES
5 DOWN-UPS
5 PRESS @BB
B.AMRAP 4’
3 HSPU
3 SHOULDER PRESS TO 60%
STRENGTH
STRICT PRESS_E90”
6X2 @75%
WOD_TC:13’
10RDS_FOR TIME
30 DU
5 HSPU
(B: 70 SU; PIKE PUSH-UP ; RX: 40 DU, STRICT HSPU)
ACCESSORY
3 ROUNDS FOR QUALITY
10 DB SHOULDER PRESSES
10 DB BENCH PRESSES
10 DB UPRIGHT ROWS
W-U_3SETS -20” SHOULDER TAPS @HS AT WALL -10 SCAP PULL-UPS -10/10 CLAM SHELLS 1.EMOM 8’ EVEN – 1 PEG BOARD CLIMB / OR 6 PULL-UPS ON BOARD ODD – 8M HSW /16M REVERSE BEAR W 2.WOD_3RDS INTERV. WORK-REST RATIO 2:1 -750/600M ROW -30 WB @9/6_UNBROKEN 3.ACC_3SETS @ON ROWER -12 HAMS CURLS -12 PIKE ABS
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5 INCHWORMS 10 JUMP SQ 5 BURPEES WOD AT 0:00 40 BURPEES AT 5:00 30 BURPEES 10/8CALS SKI/ROW AT 10:00 20 BURPEES 20/16CALS SKI/ROW AT 15:00 10 BURPEES 30/24CALS SKI/ROW AT 20:00 40CALS ROW ACC 3RDS FOR QUALITY 5/5 SL JUMP FOR HEIGHT 10 HAMS CURLS ON…
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…
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)…
W-U_2X -10 BANDED PULL-APARTS -5/5 SUITCASE DL @20/12 (1KB) -30 JUMPING JACKS 1.WOD_EMOM 15’ -10 GOBLET SQ @20/12 KB -15 PUSH-UPS -10/10 REV LUNGES @20/12 KB FRONT RACK HOLD -10/10 KB ROWS -30 DU 2.WOD_FOR TIME TC:10′ 21-15-9 -LATERAL BURPEE OVER THE ROWER -AMERICAN SWING @20/12 KB -CALS ROWING 2.ACC_3SETS -10/10 HALF KNEELING BANDED WOOD-CHOPS @EXPLOSIVE
SMR + General warm-up + mobility A. Emom 6′ – perform all exercises in the same minute! 15″ easy run in place 8 bent over snow angels- no weight 5 burpee into air squat ( https://www.youtube.com/watch?v=O0ZXrix1_w4 ) B. For 8 minutes @ moderate pace 1′ Cardio machine – you choose 3 Man-makers @ 2xDB ( light/ moderate…
