W-U_3SETS/1’
-30”/30” ROTATION SIDE PLANK
-15M REV BEAR WALK
-30 JUMPING J
1.WOD AMRAP 30’ IN PAIRS
-A) 10/8 CALS ROW B) SB BEAR HUG HOLD THEN CHANGE
-A) 8 BURPEE BJO B) SB OVERHEAD HOLD THEN CHANGE
-A) 4 BMU+ 8 T2B B) SB BEAR HUG HOLD THEN CHANGE
-A) 200M RUN B) SB OVERHEAD HOLD THEN CHANGE
@CHOOSE SLAMBALL
2.ACC 3X
-8 HAMS WALK-OUTS
1. Activation / 3 rds. * 15 Bench Presses @just barbell * 250m row * 10 Stiff leg deadlifts @db DB 2. Gymnastics / 3 rds. / 1’30” rest btw. rds. * 10 unbroken strict pull-ups * 6 unbroken ring dips / box 3. Back Squat Find your heavy single in 12 min, Then 3×3 @80%…
1. Act./ 3 rds. * 15 Good mornings @ barbell * 14 Alt. RDL @db KB * 40″ Plank 2. Bench Press /or Floor Press with KB 5-7-9 @75% 3-5-7 @80% 1-3-5 @85% 3. Cond.: For time * 300m Farmer carry @db 22.5/17.5 DB * 100 Abmat situps * 80 Target burpees * 12 Rope…
W-U_3X/1′ -10 BB RDL -10 BB PRESSES -10 BB BENT OVER ROWS 1.WOD_FOR TIME TC:28′ BUY-IN: 1000/800M ROWING THEN 4 RDS OF: -15 HSPU -15 DL @60/40 -15 BF BURPEES CASH-OUT: 1000/800M ROWING 2.ACC_3SETS -10 REV SNOW ANGELS
1. SMR, then Act. / 3 rds * 200m jogging * 16 dead-bugs * 8 cossack squats 2. AMRAP 26′ * 12 thrusters @just barbell * 12 lateral burpees * 12 alt. lunges @just barbell * 24 cals row * 12 v-ups 3. Stretching Together
„2020 reps party” 2 rds 1: 100 lunges 2: 100 push up 3: 100 air squat 4: 100 sit up 5: 100 burpee 6: 100 dead bug 7: 100 swing (a.viz weight kb/db ) 8: 100 mountain climber 9: 100 box step 10: 100 down up Then 20 man maker (A.viz, kb, db,)
SMR & GYMNASTIC & MOBILITY A: Cardio nyuszi- every 2 min 3 burpee 8 min run 1 min rest 8 min row B: „MALADJUSTED„ 60 du 150 simple 60 deadlift rx70/50 sc60/40 ct40/25 or du kb 60 du 150 simple 60 dumbell box steps over 5-25 kg 60 du 150 simple 60 burpees 60…
