1. W-U (0-12’)
A. STRETCHING 6’
– COUCH STRETCH
– TWISTED CROSS STRETCH
– HIP 90/90 ROTATION
B. AMRAP 6’
40” ROW @STOP AT CHEST
20” JUMP ROPE
15M BEAR CEAWL
5 MAN MAKERS
2. WOD_FT (14-38’)
150 DU
50 M HSW @2XBEAR
2000/1600 ROW
100 SIT-UPS
30 MAN MAKERS @17.5/12.5
3. ACC_3 RFQ (40-48’)
100M FARMERS CARRY
15 BOX (GHD) HIP EXTENSIONS
4. COOL-DOWN (50-60’)
2/2’ PIGEON
1’ SEAL
2’ SEATED STRADDLE
1’ DOWN DOG
2’ MID BACK SMR
Week 5: day 32 A: 3rds 12 bird dog 6 scorpions 12 hip thrust 6 hindu push up B: E2mom x5 10 bsq 50% 10 shoulder press 50% 10 band good morning C: 3 rds 350 m row 20 ttb (ct: k2e, bs: v-ups x1,5) 350 m row 20 deadlift (rx:50/35, ct:…
WEEK 6 DAY 4 WU.: 2’ CARDIO THEN, 2 RDS OF 10 REVERSE NORDICS 5/5 SHINBOX SWITCH 10 M DUCK WALK A.:3 RDS 4,3,2 BSQ 20X1 *REST 30” 8-12 STRICT T2B *REST 90-120” B.: FT 4 RDS TC_15’ 500/400 M ROW 12 WEIGHTED ANCHORED SIT-UPS 10 DUAL KB PC 8 DUAL KB…
Week 1 Day 6,7 WU.: 3 RDS 3/3 RDL, 5 KANG SQUAT + 20″ DEEP SQUAT HOLD, 20″ PLANK A.: 3 RDS 8/8 FR SPLIT SQUAT *REST 30″ 20/20″ STAR SIDE PLANK *REST 60″ B.: 3 RDS 8 SDL1030 *20″ REST 30″ BRIDGE HOLD *REST 50″ C.: E3MOM X 3-4 RDS 12…
A) amrap 7′ /easy/ – 4 scorpions – 8 toe touches in push up pos – 12 banded ohs – 6/6 SL glute bridges – 4* 4 hollow rocks + 1 get up johnie B) max rep strict HSPU ,then 4×80% C) Daily heavy OHS in 12′ ,then 4x2x85% D) For Time: 5-4-3-2-1 rope climbs…
A) 4 sets of: – 8 steps tiger crawl – 8 calf raises – 8 tibialis raises – 8 banded good mornings – 15″ wall sit B) E2′ for 10′ – 5 sets 2 Deadlifts immediately into 9 High Jumps over the pipe @85% C) 20-18-16-14-12-10-8-6-4-2 reps for time of : – dual DB Floor…
A) 2 sets of: – 6 crab & reach – 9 SMR wall slide – 9/9 SMR ‘sameside’ deadbugs – 6* 1 btn sn grip thruster + 1 good morning @empty bar B) EMOM 4′ 4 Squat Snatches @50% /Rest 1’/ EMOM 3′ 4 Squat Snatches @62% C) ’50 Shades of StrongBody’ 50 RFT: –…
