BB W-U_
1.PRE-LIFTING
-TALL CLEAN + TALL JERK 3X2+2/1’ @BB
2.E2MOM 12’ C&J COMPLEX
PCL+SQCL+J
1+1+1 @CLIMBING TO 75% OF 1RM CJ
3.WOD_FT TC: 14’
10-9-8-7-6-5-4-3-2-1
BOX JUMPS @50/40CM
1-2-3-4-5-6-7-8-9-10
THRUSTERS @35/25
4.ACC_4X
-8/8 LANDMINE ROWS
WARM-UP A. AMRAP 5’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 10 WALL ANGELS 20 SHOULDER TAPS B. AMRAP 5’ 3 PRESS @INC W TO 60% 20” JUMP ROPE STRENGTH STRICT PRESS_E90” 6X3 @80% WOD_FOR TIME_TC:15’ 16 SHUTTLE RUNS @10M 75 DU 16 SHUTTLE RUNS @10M 25 HSPU 16 SHUTTLE…
CROSS SMR + General warm-up + Mobility A. 2 sets: @ light KB 8/8 bottom – up press 8/8 pull-through in push-up pos. 10 weighted hip thrust 10 Halo B. Lifting – Clean + Push Jerk Empty BB warm-up … then, Emom 8′ 1 power clean + 1 hang power clean + 1 Push…
HOMEBODY 74. NAP A.Amrap 6′ 10 scapula push-ups + 10″ push-up position hold 8/8 alternating toe touches 8/8 single-leg hip thrusts B.4 sets, for quality: 10/10 Half-kneeling press 10/10 Staggered stance row 10 Goblet Squat 10 RDL * 1′ rest btw. sets C.5 rounds for time: 20 Alternating reverse lunge steps 15 Russian swing…
W-U_2X -12 ALT DB PULL-THROUGH @PUSH-UP POSITION -8/8 BIRD-DOGS -8 DB WEIGHTED HIP THRUSTS 1.E2MOM 10’ –8/8 SINGLE ARM CHEST PRESSES @ON BOX 22.5/15 2.EMOM 5’ -12 ALT DB SNATCHES @22.5/15 3.WOD_AMRAP 10’ -4 DEVILS’ PRESSES @22.5/15 -6 BOX JUMPS @50/40CM -8 PULL-UPS 4.ACC_2X -20 V-UPS -30” PLANK -30” FLUTTERS
HOMEBODY 75. NAP A.3 rounds: 8 cat-camel 6/6 crab reach 8/8 cossack squat 20″ jog in place B.Emom 10′ Odd: 20″ wall sit + max reps air squats until 45″ Even: 10 ( or 5/5 ) bent over row + max reps push-ups until 45″ C.For 15 minutes: 10 alt. devil press 10/10 Suitcase Deadlift…
Wu.: 5’ Amrap 10 cossack squat low switch 12 Bird dog for quality 12 tibialis raise A.: 3 sets 2×16/12 kg 6 Dual KB Sumo DL 6 Dual KB power Clean 6 dual KB Rack Squat * rest 40” B.: STR rest 2’ Cyclist Front Squat 8,8 6,6 for quality! * lower rep…
