WARM-UP
AMRAP 8’
1’ ROW
10 PLANK TOE TOUCHES
5 INCHWORMS
10 JUMP SQ
5 BURPEE PULL-UPS
WOD
OCTOBER (10) ROUND FOR TIME_2 PERSON TEAM
/I GO- U GO STYLE/
23 CALS ROW
23 BURPEE PULL-UPS
23 M SANDBAG BEAR HUG CARRY @40/25
(B: 30/15 SB ; RX: 55/35 SB)
ACCESSORY
LAST PERSON HANGING
30” HANG FROM CAGE
15” REST
*CONTINUE UNTIL FAILURE. IF YOU DROP DURING THE HANG, YOU ARE OUT.
1. Activation: 4 rounds / 30″ rest between sets * 20 Hollow Rocks * 20 Alt. Superman 2. Back Squat – Front Squat / 5 sets / 1’30” rest between sets * 4 Back Squats + 3 Front Squats @73% of front squats 3. Clean + Push Jerk / 5 rounds / 1′-1’30” rest…
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 6’ 10 WALL ANGELS 10 HOLLOW-ARCHES 10 ALT DB HANG SNATCHES @22.5/15 5 BOX JUMPS @50/40 B. AMRAP 3′ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ WOD_2 PERSON TEAM AMRAP 20’ 10 SYNCHRO T2B 20 SYNCHRO ALT DB SN @22.5/15 ; SYNC AT TOP 10 SYNCHRO BURPEES @SYNC…
1. Activation / 3 rds. * 10 Alt. reverse lunges @barbell * 8 Strict T2B or Knee raises 2. Gymn. / E1’30” for 6′ * 1 Ring MU + 4 Strict HSPU + 7 T2B 3. Clean & Jerk 2 Squat Clean / No TNG/ + 1 Jerk 2x @80%, 2x@85% 4. 2 rounds for…
WARM-UP AMRAP 8’ 1’ SKI/ROW (30”EASY,30”MODERATE) 20 ALT PLANK TWISTS 20 HIP ROTATIONS @90/90 15” ACTIVE HANG WOD_2 PERSON TEAM AMRAP 28’ 60 WB CLEANS @9/6 50/40 CALS SKI/ROW 40 WB THRUSTER @PASS TO EACH OTHER OVER PULL-UP BAR 1’ SYNCHRO PLANK 30” SYNCHRO ACTIVE HANG (B: AS WRITTEN ; RX: WALL BALL @…
Week 2 Wu.: 6’ Amrap 10 Alt. Lunge with Thoracic Rotation 30” High plank Alt. leg raises 10 Crab reach 6 Superman A.: Emom 9’ 30” work – 30” rest Min.1: Max Air Squat Min.2: Max Strict Knee to Elbow Min. 3:Max Abmat Sit-up B.: You go I go 3×7’…
