W-U_3SETS/1’
-30”/30” ROTATION SIDE PLANK
-15M REV BEAR WALK
-30 JUMPING J
1.WOD_ 4RDS FT TC:27’
@U GO-I GO_PARTNER WORKOUT
-12M HSW (6-6)
-12 HEAVY SANDBAG OVER THE BARBELL @BB IN RACK
-12 THRUSTERS @52.5/40
-6 ROPE CLIMB
-60 DU
-24M ZERCHER CARRY @52.5/40
2.ACC 3X
-7 HAMS WALK-OUTS
HOMEBODY 56. NAP A: 3 easy rounds of 10 jumping squat 10 push-ups / kneeling push-ups 20 hops in place 30″ plank B. For time: 21-15-9-15-21 Thruster @ weight / object V-ups *30 lateral hops over weight / object after each set (150 full reps) C. 3-4 sets / 1′ rest…
SMR + General warm-up + Mobility A. WU: Amrap 5′ (easy pace!) 2-4-6-8 … etc reps of: Air squat Down-up Push-ups B. For Quality, 3 sets : 12 alt. KB presses 30″ HS hold 12 alt. KB bent over rows 15 Ambat sit-up @ 6/9kg ball * 60″ rest btw. sets C. EMOM 15′ …
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…
WARM-UP AMRAP 8’ 1’ SKI/ROW (30”EASY,30”MODERATE) 20 ALT PLANK TWISTS 20 HIP ROTATIONS @90/90 15” ACTIVE HANG WOD_2 PERSON TEAM AMRAP 28’ 60 WB CLEANS @9/6 50/40 CALS SKI/ROW 40 WB THRUSTER @PASS TO EACH OTHER OVER PULL-UP BAR 1’ SYNCHRO PLANK 30” SYNCHRO ACTIVE HANG (B: AS WRITTEN ; RX: WALL BALL @…
Wu.: 3 rds 25” reverse plank 12 Frog Bridge 10-10 step High Plank Lateral walk 14 Jumping Jack A.: 6 rds 50” work – 10” rest 5 plank to push up + 10 Hollow rock 5 Down up + 20 SU B.: 3 rds For Time, work in pair 1000m/1500m/2000m row 12…
A. 1. Act. / 3 rds. * 12 RDL @just babrell * 12 Dead-bugs * 12 Godd mornings @just barbell 2. Deadlift / 2 rds. 7 reps – @75% 5 reps – @80% 3 reps – @85% 3. WOD: 3 rounds for time * 20 DL @70/48 or KB * 15 C2B/ Pullup/…
