1. 3 sets
– 12/12 side bend lat. pulldowns https://youtu.be/4XW5D2og2eY
– 12 hollow body lat. pulldowns @straight arms
2. 4 sets
– 5/5 one arm pull up @supinated grip https://youtu.be/MboWnR6tTe0
– 3 rope climbs
3. 3x AMRAP 3′ /1’30” rest
– 15 Kipping HSPU
– 15 Pull-ups
Max distance HS walk/ Bear crawl
4. E2′ for 10′
– 20/17 cals row
– 15m front rack carry @2×24-28 / 16-20
Week 2 : day 9 Wu: Amrap 7′ 10 bird dog 15 hamstring curls w. band 60 sec front rack therapy 5 bb squat clean A: Squat clean + hang squat clean 7 rds 60-75% B: Ausscchh 5 rds 8-12 heavy dumbell snatch 30-35/ 20-25 / choose weight 16 deficit push up 32 jump…
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…
A) 2 sets of: – 12 calf raises – 12 tibial raises – 20 high knee run – 12 deadbugs – 10/10 SL bnd goog mornings – 10m Reverse Bear Walk B) Max high jump (over PVC pipe) ,then 4x8x80% C) Daily heavy Deadlift in 15′ ,then 4x2x85% D) 100/80 Push-ups for time *EMOM (inc….
1. SMR + Dynamic Warm-up 2. Alex’s Birthday WOD / AMRAP 29′ – 2 rope climbs – 9 burpee box overs @100/120cm – 29 DU’s – 2 rope climbs – 9 burpee box overs – 29 abmat sit- ups 3. 9 sets 2X /unbroken/ 2 alternating V-ups+ 2 V-ups+ 2 Tuck-ups+ 2 Crunches+ 2 Reverse crunches
A) 3 sets of: – 8 reverse snow angels – 6 sh. taps in push-up pos. – 4 get up johnie – 8 PVC OHS – 6/6 clamshells – 4 jefferson curls @12/8KB B) E2′ for 10′ – 5 sets – 10 – 14 strict HSPU – 8 rear deltiod raises @2×6/3 C) E2′ for…
WEEK 3 DAY 5 WU.: 90″ CARDIO THEN, 2 RDS OF 30” SUPINATED PASSIVE HANG 10 DB PULL OVER @2-3” HOLD 5/5 SPLIT STANCE PRESSING WINDMILL A.: EVERY 2 MINS X 6 SETS 1 CLEAN LIFT OFF 2 CLEAN PULL 3 POWER CLEAN 4 HANG POWER CLEAN B.: FT_TC 10’ OPTION 1 8…
