1. 2 sets
– 1 min machine
– 10 scorpions
– 10 alternating DB hang cleans
– 10 goblet squats
2. 3 rounds
– 1500m row
– 30 alternating hang cleans @22.5/15
– 100 plate jumps @10/15 plate
3. Acc. Work
– 100m front rack carry @2x heavy KB
Week 5: day 29 A: 3 rds 20 jumping jacks 16 alt. v-ups 12 plank to push up 8 ring row 4 hand climb B: Hspu , handstand walk practice Tc 10 min Rx: Every min 10m hswlk x 10 C: Partner wod MAx distance row 24 min Every 3 min :…
1. General Warm-up + 2 sets * 5/5 Worlds Greatest Stretch * 5 Snatch High Pull * 5 Tall Snatch * 5/5 Hip Thrust 2. Find your daily heavy rep Squat Snatch in 12 min 3. AMRAP 5′ * Max rep target burpee 4. Rowing 10′ * Every minutes, perform 15 seconds as fast as…
Week 5: day 33 Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl clean and press 4 muscle clean and split jerk A: Power clean & split jerk Emom 7 1 clean+2 split jerk B: Friday Dance Amrap 20′ = goal 4-5 rds 3 man maker…
1. Upper body act. / 2 sets – 15 band pull aparts – 15 hollow rocks – 10 tall kneeling wall slides with foam roller – 10/10 bottom up KB press @light 2. 4 sets – 6 tall kneeling 1&1/4 DB press – 4-6 strict HSPU – 4-6 kipping HSPU 3. EMOM 15′ Odd: 15…
1. W-U (0-15’) A. STRETCHING 5’ – HIP ROTATIONS 90/90 – LAYING HAMS – COUCH STRETCH – TWISTED CROSS STRETCH 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 SIT-UPS 2. WOD_FT(18-48’) @TC:30’ 3…
1. W-U (0-12’) A. STRETCHING 6’ @
