1. W-U (0-13’)
A. STRETCHING 4’
– WORLDS’ GREATEST STRETCH
– TWISTED LIZARD
– PUPPY POSE STRETCH
B. AMRAP 4’
10 TALL PLANK HIP CIRCLES
10 SUPINE TWISTS
5 BURPEES
5 BJ
C. AMRAP 5’
5 HPC @ADD W
5 PC
5 BBJO
2. WOD_10 RFT (17-47’) TC: 30’
15 AIR SQ
5 BBJO @60/50
4 CLEAN @70/47.5 POWER OR SQUAT
3. COOL-DOWN (50-60’)
2’ SADDLE
2’ PUPPY
1/1’ PIGEON
1/1’ CALF SMASHING
1/1’ X-BALL DELTOIDS
1. W-U (0-12’) A. STRETCHING 4’ @
Week 1: day 6-7 Wu: 3 min rope jump 2 rds: 10 walking lunges 10 pvc pass through 10 squats 10 hrpu A: Partner Party 10 rds: 15 cal row 15 wall ball 8 rds: 12 dumbell thruster 16-22,5 / 10-15 kg 12 push up 6rds: 14 cal row 14 front rack…
Week 5: day 33 A: 3 sets 2 wall climb 4 down up 8 air squat 10 lateral box steps over B: „Marathon” 2 rds 4 back and down run in hall or 500/400m row 26 hrpu 4 run 500/400 m row 26 am swing 24/16 sc/ct:12-16 4 run 500/400 m row 26…
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
A) amrap 6′ /easy/ – 6 walk outs – 30 jumping jacks – 6 air squats – 24 mountain climbers – 6 reverse snow angels B) E2′ for 12′ – 6 sets 3 Deadlifts immediately into 8 High Jumps over the pipe @75%. C) AMRAP 9′ – 1 rope climb – 50 DUBS – 18m…
1. W-U (0-12’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 4’ 15M HIGH KNEES 15M BUTT KICKS 7/7M OVER/UNDER HURDLES @/SIDE 7M REV LUNGES 7M REV BEAR CRAWL C. AMRAP 4’ 6 SHUTTLE RUNS @EXPLOSIVE 6 BURPEES 2. WOD_3 PERSON TEAMS (17-45’)_AMRAP 28′ 200M…
