Mobility: Shoulders+Hips
Activation: 2RDS
– 10 Shoulder Taps (Plank Pos.)
– 10 Scapula Pull-ups
– 60″ Rowing
A. HSW Practice 10′
B. Metcon
For Time:
– 1200m/800m Row/Run (male/female)
– 30 Hollow Body Rocks
– 20 Pull-Ups
– 50 Wallballs
– 20 Pull-Ups
– 30 Hollow Body Rocks
– 1200m/800m Row/Run (male/female)
(damper 3-5 on rower machine)
C. Acc
3 RFQ:
15m HSW
10 Reverse DB Flies
16 (8/S) DB Rows
A. Warm-up: Gymn. + EMOM 12’ Min1 – 20 Jumping jack + 10 Hollow rock Min2 – 8/8 Cross body KB deadlift Min3 – 40s. D-ball hold in bear hug B. 3 Rounds, for quality: 12 Dead stop sumo deadlift high pull w. KB 3 Wall climb w. 3s. pause at the top Rest 60-90s….
Mobility: Shoulders+Hips+Ankles Activation: 2 RDS – 10 Banded Pull-Aparts – 10 Hollow Rocks – 10 Pike Push-ups – 5/5 Cossack Squats …
A: gymn + amrap 6′ – 1/1 TGU – 10/10m monster walk – 10 scap push ups+ 5 hindu push ups – 15″ hollow hold B EMOM 10′ 2 back squat @ mod. Heavy C: Metcon AMRAP 7′ 7 HSPU 9 T2B 21 DUBS D: Strength 5 sets: 7 biceps curl + sh press @dual KB 11…
Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B. Every 2’ x 5 sets Front squat x 6-8 reps @ 60-65% of 1RM C: Metcon: CFGO…
Warm up: gymn + 5 rft 10 cal Ski or Row 1 wall climb 6/6 cossack squat with reach 10” push up hold at bottom, 10” push up hold at top x 3 A) Strength, Deadlift 6×3, same w. 2’ rest btw sets B) WOD 5 rft TC: 20’ – 400 m run – 20…
Gymn+wu+Mobility: Ankles+Hips 2 RDS – 2 Lenghts Burpee-Broad Jumps – 10 Scapula Push-ups – 60″ Rowing A. Metcon For Time: 35-25-15 (30-20-10) -Burpee Box Jump Overs @60/50 -Cal…
