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 ON FLOOR
20 SYNCHRO BOX JUMPS @60/50 ; SYNC AT TOP
ACC_3RFQ
1’ HANG FROM CAGE
1’ PLANK
1. Activation / 3 rds. * 10 Bench presses @db heavy KB * 10 RDL @db heavy KB * 200m Run 2. Gymn. / E1’30” for 6′ * 10 strict pullups, 10 ring/box dip 3. Back Squat Work up to heavy single,/NO NPR!!/ then 3×5 @80% of 1RM 4. For time 5 rounds * 15…
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPC @BB 5 PP @BB B. AMRAP 6’ 3 STRICT PRESS @INC W TO 60% 6 ALT DB HANG CJ 6 DB FACING BURPEES STRENGTH STRICT PRESS_E2MOM_10′ 5X4 @80% WOD AMRAP 15’ 12/9CALS SKI/ROW 12 ALT DB HANG CJ @22.5/15 12…
WARM-UP AMRAP 8’ 1’ ROW (30”EASY,30”MODERATE) 10 JUMP SQ 10 KB SDHP 10 DECK SQUATS WOD_2 PERSON TEAM AMRAP 25’ 800/600M ROW 40 SYNCHRO AIR SQ 30 KB SDHP @24/16 20 WALLBALL PARTNER SIT-UPS @9/6 10 WALLBALL DECK SQ @9/6 (B: @20/12 KB, @6/4 WB ; RX: @32/20 KB, @12/9 WB) ACC CHINESE PLANK ON…
W-U 3X/1′ -10 RKBS -5/5 KNEELING PRESSES -10 GOBLET SQ 1.WOD AMRAP 28’ @EASYYYYY -10 WB -5 RING DIPS -12M ASSIMETRIC KB WALKING LUNGES -12M ASSIMETRIC KB WALKING LUNGES (12UP/16DOWN) -24/20 CALS SKIERG (ROW) 2.ACC -ACCUMULATE 3’ HOLLOW HOLD @MEDBALL ON ABS
Week 3 Wu.: 5’ Amrap 6 Snow Angel 4 Hindu push up 5/ Single leg RDL @easy weight 5/side Single arm R. swing A.: STR 5x 3 strict press + 5 push press (70% of 1RM SP) *rest 75-90” B.: 12’ Amrap High Skill at 00:00, 6:00 70 Du…
A. 1. Activation 3 rds. * 8-8 Romanian DL @10/12.5 * 8-8 DB side pulls in tiger pos. * 8-8 Box steps @60/70cm 2. Bench Press 9-7-5 @70% 7-5-3 @75% 5-3-1 @80% 3. For Time 30-20-10 Deadlift @90/60 70/40 Thrusters @43/30 4. Stretching B. 1. Activation 3 rds. 2. HERO WOD „Garry Purdham” AMRAP 31′…
