A) gymn + 100m bear crawl *E30″ : 1 down up B) 3 x 13 strict HSPU (rx: def, open: Z-press @double KB) C) E30″ until fail Odd) 1 power clean, climbing Strat from 40%, add 5/2,5 kg Even) 15 DU’s (open: 20″ DU practice) D/1 30 facing burpees for time TC:2′ Rest 2′ D/2…
W-U_3SETS -30M BEAR WALK -20” ACTIVE HANG -15M DUCK WALK 1.EMOM 8’ EVEN – 6 PULL-UPS @PEG BOARD ODD – 4 PRESSES + 2PP @70% OF 1RM PRESS 2.WOD_INTERV. A/2’R/B/2’R/A/2’R/B @42.5/30 A) AMRAP 3’ -5 PULL-UPS -5 HPC -5 THRUSTERS B) AMRAP 3’ -5 T2B -5 HPSN -5 OHS 3.ACC_3SETS -12 DUO DB RDL @CHOOSE…
CROSS SMR+ General warm-up + Mobility A. 3 sets: 10 Banded good morning 8/8 split squats – no weight! 20″ superman hold B. Strength / Lifting ~ Back rack split squat @ increasing weight *4 x 8/8 reps, 90″ rest btw. sets ~ Pause Deadlift – with 3″ pause below knee *4 x 5…
W-U AMRAP 8’ 1’ROW @EASY 10 SHOULDER TAPS 10 PLANK TOE TOUCHES 20 HIGH KNEES 5/5 CLAM SHELLS (NO BAND) WOD_2 PERSON TEAM AMRAP 28’ 100M PARTNER CARRY 40 WB SIT-UPS @TOSS TO WALL_1M HEIGHT 20/20M (R-L) SINGLE LEG HOPS (EACH PERSON) 100M WHEEL BARROW ACC CHINESE PLANK ON BOX 4X 45”ON 30”…
A) gymn + 80m spider walk *e30″: 3 sit ups B) barbell warm up,then.. EMOM 12′ 1 OHS, climbing from 50% of 1rm C) 5 sets of: 7/7 DB push press 7 strict pull ups (rx:weighted) D) In 8 mins: 30 WB 20 Box Jumps @60/50 30 T2B 20 Box Jumps Overs Max Slam Ball OTS…
Week 4 WU.: 5’ Amrap 6/side DB High Pull 10 Alt. Deep Squat with Thoracic Rotation 6 Overhead Wall Squat 5/side Single leg RDL @no weight A.: E2MOM for 10 Min 1 Snatch High pull 2 low hang Power Snatch 2 High hang power Snatch * increase weight every rds…
