W-U_2X
-8 PULL-DOWNS @BAND
-8/8 DEADBUGS @SMR PUSH BW KNEE&ARM
-8 BB RDL
1.BSQ @PAUSE 2’
E2MOM 10’
-5 REPS @60%
2.WOD 4RDS FT
-8/8 DUO KB SPLIT SQ
-8 WB @9/6
-5 SHUTTLE RUN
-24M DUO KB FARMERS CARRY
-40 DU
3.ACC_4X
-16 ALT GORILLA ROWS
1. 4 rds. * 10 Snow angels * 12 Alt. superman * 14 Hip thrusts * 16 Deadbugs 2. AMRAP 30′ /moderate tempo/ * 14 box steps @db easy DB * 12 Alt. snatches * 300m Row * 14 air squats * 12 sandbag clean (not squat clean) * 200m Run 3. Stretching
1. Activation / 3 rounds * 10 Jumping squats * 10 alternate shoulder taps / push- up pos./ * 30 russian twists @10/5 plate 2. Gymnastics /4 rounds / 1 min rest between sets * 10 Strict presses @30/20 * 6 m Handstand walk / Wall walk 3. Push Press / For time…
A) gymn + amrap 4′ 6 alt. lateral box steps 9m spider walk 6 x 1 walk out + 2 toe touches 12 alt. 1-legged hip thrust B) 5 x 5/5 zercher box step ups @fatbar, climbing C) E15″ for 16′ 1) 4 burpees 2) 6 jumping lunges 3) 4 empty bar thrusters 4) 6 Vups D)…
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…
W-U A. AMRAP 10’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 10 SHOULDER TAPS 5 INCHWORMS 5 SN GRIP HIGH PULL 5 BB THRUSTERS 10 JUMP LUNGES WOD_2 PERSON TEAM AMRAP 24’ 100 PARTNER WB SIT-UPS @9/6 100CALS SKI/ROW 100 HANG PSN @BB 200 JUMPING LUNGES @FULL EXTENSION 100 THRUSTERS @BB…
W-U 3X/1′ -10 RKBS -5/5 KNEELING PRESSES -10 GOBLET SQ 1.WOD AMRAP 28’ @EASYYYYY -10 WB -5 RING DIPS -12M ASSIMETRIC KB WALKING LUNGES -12M ASSIMETRIC KB WALKING LUNGES (12UP/16DOWN) -24/20 CALS SKIERG (ROW) 2.ACC -ACCUMULATE 3’ HOLLOW HOLD @MEDBALL ON ABS
