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) 3x 20m/20m 1-handed farmer carry @28/16
WARM-UP A. AMRAP 4’ 1’ SKI/ROW @SKILL_STOP AT CHEST 10/10 SL GLUTE BRIDGE 5/5 SCORPIONS B. AMRAP 4′ – @EASY 20 SHOULDER TAPS 10 SCAP PULLS 5/5 BOX STEP-UPS @50/40 1 ROPE CLIMB WOD AT 0:00_TC: AT 7:00 400/320-300/240-200/160M ROW 20-16-12 DB (1) STEP-UPS @50/40CM ; @22.5/15 DB (B: DB SCALE AS NEEDED ;…
SMR + General warm-up + Mobility A. 3 sets : 5/5 Single-arm KB OH sit-up + press 8/8 Single leg hip thrusts 20″ superman hold B. Lifting – Clean & Jerk Empty BB warm-up then, ~ Go every 2 minutes: 10-8-6-4-2 reps of: Clean & Jerk @ increasing weight in each round ~…
W-U_3SETS/1’ -10 EMPTY BB RDL -5 DIAMOND PUSH-UPS -45” SU 1.WOD_ CHIPPER IN PAIRS -60 SIT-UPS -50 SDHP @45/30 BARBELL -40 BOX JUMPS -30 RING DIPS -20 PULL-UPS -100 DU -1000/800M ROW -100 DU -20 PULL-UPS -30 RING DIPS -40 BOX JUMPS -50 SDHP @45/30 BARBELL -60 SIT-UPS
A) gymn + 2 rnft – 2 ‘get up johnie’ – 4 walk outs – 40 SU – 6 cossack squats B) with a running clock.. 0-5′ daily max shoulder press from the ground 5′-12′ daily max double power clean (drop the bar btw) 12′-21′ Amrap 9′ 30 T2B 90 DU’s 1 squat clean @80% of B/2 90…
A) gymn + amrap 6′ – 10 cal easy row – 20 deadbugs B) 5 rft: – 10 T2B – 25 DUBS – 5 squat cleans @50-60-70-80-90/35-40-45-50-55 /Rest 1′ btw sets/ C) Emom 7′ 3 push jerk @ 70% E) 50 banded pull apart
CROSS SMR+ General warm-up + Mobility A. 3 sets: 10 KB pull through in tiger position @ light weight 10 KB kang squats 10 Tall muscle snatch into OHS @ PVC B. Lifting – Squat Snatch ( or power snatch into OHS – if you don’t have the right technique) Empty BB warm-up …..
