A) gymn + games
B) For time:
– 3-6-9-12-15-18 ! UB ! hang clusters @70-60-50-40-30-20 for man @40-35-30-25-20-15 for women (if U fail in the set, start again!)
– 6-12-18-24-30-36 cal row (after each set of cluster)
C) accumulate 2 mins L-sit *every break: 7 v-ups
CROSS SMR + General warm-up + Mobility A. 2 easy rounds of: 10 cat-camel 5 hand walk-out with alternating toe touches 10 air squats 8/8 deadbug B. EMOM 8′ Odd: 20″ run in place + 8/8 alt. reverse lunge steps Even: 20″ mountine climber + 8/8 alt. shoulder taps in push-up pos. C. Amrap…
W-U A. AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 5 INCHWORMS 10 RING ROWS 10 RKBS 5 SHUTTLE RUNS @10M WOD_3 RDS_FT_TC:14′ 30 SHUTTLE RUNS @10M 21 RKBS @24/16 12 PULL-UPS /B: @20/12 KB; BANDED PULL-UPS; – RX: @32/20 KB; BMU/ COND EMOM 12’ 1.15m KB(1) WALKING LUNGES @24/16…
HOMEBODY 59. NAP A: 3 rds 4/4 Scorpion 8 Cat-Camel 10 Good Morning 4 V walk out B: 3 rds 12 Diamond Push up 12 Alt. pistol squat 12 Dip Chairon 12/12 Split Squat *20”-25” rest btw. sets C: 10’ Emom Odd: 6 Burpee + 14 Air Squat Even: 9/9 Thruster …
W-U AMRAP 8’ 1’ROW @EASY 10 SHOULDER TAPS 10 PLANK TOE TOUCHES 20 HIGH KNEES 5/5 CLAM SHELLS (NO BAND) WOD_2 PERSON TEAM AMRAP 28’ 100M PARTNER CARRY 40 WB SIT-UPS @TOSS TO WALL_1M HEIGHT 20/20M (R-L) SINGLE LEG HOPS (EACH PERSON) 100M WHEEL BARROW ACC CHINESE PLANK ON BOX 4X 45”ON 30”…
CROSS SMR + General warm-up + Mobility A. Amrap 6′ 8/8 alt. arm-leg raises in superman pos. + 10″ superman hold 8/8 Single-leg RDL – no weight! 8 Back squats – pause for 2″ at the bottom @ empty BB B. Lifting – Pause Back Squat , Reverse Lunge steps 1) Every 1’30 x 5 sets 3…
WARM-UP AMRAP 8’ 1’ ROW (30”EASY,30”MODERATE) 10 JUMP SQ 10 KB SDHP 10 DECK SQUATS WOD_2 PERSON TEAM AMRAP 25’ 800/600M ROW 40 SYNCHRO AIR SQ 30 KB SDHP @24/16 20 WALLBALL PARTNER SIT-UPS @9/6 10 WALLBALL DECK SQ @9/6 (B: @20/12 KB, @6/4 WB ; RX: @32/20 KB, @12/9 WB) ACC CHINESE PLANK ON…
