LONG SMR_10’
@FOCUS ON LATS AND HAMS
1.WOD_5 RDS
@STEADY STATE ZONE!
(NASAL BREATHE, VERY EASY PACE)
-1’ JOGGING
-1’ ROW
-1’ ASSAULT BIKE
-1’ SKIERG
-1’ ROW
-1’ SU
@DAMPER 1-2 ON CARDIO MACHINES
2.ACC_3SETS
-10/10 HALF KNEELING WOD CHOPS @EXPLOSIVE / BAND ON PULL-UP BAR
-10 REV SNOW ANGELS
1. Activation / 3 rds. * 15 jumping squats * 30 russian twists @10/15 plate * 16 shoulder taps 2. Gymn. / E2′ for 8′ * 10 strict presses + 8 m HSW / Bear walk @dbDB + 2 rope climbs 3. Snatch 1 P.Snatch + 1 Hang p.snatch + 1 OHS 3x@75% 2x@80% 4….
SMR + General warm-up + Mobility A. 3 sets : 1’ cardio machine 8/8 bird dog 5 inchworm w/ alt toe touches B. Lifting – Clean, FSQ Empty BB warm-up , ~ Emom 5’ 3 tng power clean @ increasing weight rest 2’ – increase weight! ~ Every 30” x…
HOMEBODY 73. NAP A.For 6 minutes: (3 full rounds) 20″ work / 10″ change Good morning Air squat Walkout Plank B.4 x Amrap 2′ 15 Deadlift @ weight/bottle/heavy object Max reps burpees over the thing you use for the deadlift * Rest 90″ btw. Amraps C.Emom 10′ Odd: 15″-20″ hollow hold + 15″-20″ superman…
WARM-UP AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 16 SHOULDER TAPS 8 PUSH-UPS 8 RING ROWS 8 BOX JUMPS @50/40 8 SHUTTLE RUNS @10M WOD_TC:24’ 5RDS_FOR TIME 16 SHUTTLE RUNS @10M 16 PULL-UPS 16 HR PUSH-UPS 16 BOX JUMPS @60/50 (B: RING ROW, BOX @50/40 ; RX: C2B, BOX…
A) gymn + amrap 6′ – 8 Down ups – 8 ‘get up Johnie’ – 12 m carb walk B) 3×11 UB strict pull ups C) E30″ for 9′ – 18 sets 1 power snatch @75-80% of 1rm D) Amrap 16′ Buy in: 60 WB 4,8,12… reps – DL @90/60 – facing burpee – t2b – box…
1. W-U 2X 15″ Jumping Jack 15″ Butt Kick 15″ Mountain Climber 15″ Air Squat 10 Med Ball Cluster 2. HERO WOD _ Kettlebell LANE For time: 800m Med Ball Run @9/6kg 56 Alt Kb Snatches @20/12kg 39 Burpee Box Jump-Overs @60/50cm 84 Wall Ball @9/6kg 800m Med Ball Run @9/6kg 84 Wall Ball…
