1. W-U (0-12’)
A. STRETCHING 6’ @<30" HOLD EACH
– WORLDS’ GREATEST STRETCH
– PUPPY DOG
– PIGEON
B. AMRAP 6’
10 KANG SQ
10 ALT SIDE PLANK ROTATIONS
7M BEAR CRAWL
2. WOD_2 PERSONS TEAM / AMRAP 30’ (15-45’)
15M HSW
20 PULL-UPS
30 WB @9/6
40CALS SKI/ROW @DAMPER 3-4
3. COOL-DOWN (50-60’)
2-2’ X-BALL UPPER BACK / SCAPULA RELIEF
2-2’ X-BALL CHEST
1-1’ SINGLE LEG OLYMPIC WALL SQ
1. General warm- up + 2 sets * 6 Push- up plank to shoulder extension on paralette * 6 Kipping swing * 6/6 Half kneeling bottom up KB press * 3 Hip to bar 2. 3 rounds For time * 20 Kipping HSPU * 15 Target burpees 3. 3 sets * 16 banded triceps ext. * Max…
A) 3 sets of: – 10 tiger pull thru – 6/6 sl rdl – 10 goblet squats – 6/6 smr deadbugs – 20 jumping jacks B) ‘McGhee’ AMRAP 30′ – 5 Deadlifts @125/82,5 – 13 Push-ups – 9 Box Jumps @60/50
1. W-U (0-15’) A. STRETCHING 5’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 5’ 1 LENGTH HIGH KNEES 1 LENGTH BUTT KICKS 1 LENGTH ABOVE THE FENCE 1 LENGTH UNDER THE FENCE C. AMRAP 5’ 1 LENGTH RUN @CORRIDOR 10 BJ 10 WB @9/6 2. WOD_FT (18-48’) @TC:30’…
A) amrap 6′ /easy/ – 3 reverse snow angles – 3 hindu push ups – 6 glute bridges – 6 air squats – 20 high knee run B) EMOM 40′ – 8 sets 1) 10 ring row + 10 push ups 2) 10-12-14-16-16-14-12-10 alt. SB Squat Cleans (to shoulder) 3) 10/8 cal AB 4) 10/8…
1. SMR + General Warm- up + 3 sets * 10/10 1- arm DB press from full squat * 8/8 Lateral Monster Walk * 4/4 Bulgarian Split Squat * 2 Pause /1″/ Back Squat /climbing weight/ 2. Kipping HSPU / Am. Swing / EMOM 10′ or 10 min HSPU Practice * Odd: Max Kipping HSPU…
1. Week: day 4 A: 3 rds 12 snow angel 60 sec pigeone pose 6 hindu push up 4 reverse burpee A1:Emom 10′ odd: 30-50 du even: 4-10 hspu A2: Emom 10′ odd: 12-18 cal row even: 12 -18 gorilla row B:For time Tc 15′ 50 wall ball 30 barbell reverse lunges 60/40…
