A) gymn + games
B) amrap 10′ (moderate tempo)
200m run
10 SDHP
10 box jumps
C) amrap 20′ (in pairs)
– 10/10 burpees over the partner / Plank
– 20m/20m wheelbarrow
– 10/10 rx:partner deadlifts (open: A) push up pos. B) catch the legs of the partner and do deadlifts)
– 20 synrcon sit ups (w/clap)
– 200m partner carry (change anyhow)
D) EMOM 10′
1) 20″ superman hold + 20″ alt. superman (opposite leg&arm raises)
2) 10 V-ups + 10″ Hollow hold
1. Act. 2 rounds * 14 Alt. superman * 14 Hollow rocks * 14 Good mornings * 14 Alt. v-ups 2. EMOM 10′ Odd: 3-5 strict HSPU + 3-5 kipping Even: 3 Strict pull-ups + 3-5 kipping or butterfly 3. Clean 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk 2x @70%, 3x @75% 4. For Time…
BB W-U_ 1.PRE-LIFTING -SN GRIP PP + OHS 3X2+2/1’ @50% OF 1RM SQSN 2.PSN EMOM 4’ -3REPS_TNG @50-55-60-65% E2MOM 6’ -2REPS_NO TNG @75-75-80% 3.DEF. SN PULL -E2MOM 6’_3REPS @105% OF 1RM PSN 4.BSQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_7REPS @70% 5.WOD_3RDS FT_TC: 9’ -10 ALT DB PSN -10 LAT BURPEES -10 ALT DB HANG CJ -10…
1. Activation: 4 rounds / 30″ rest between sets * 20 Hollow Rocks * 20 Alt. Superman 2. Back Squat – Front Squat / 5 sets / 1’30” rest between sets * 4 Back Squats + 3 Front Squats @73% of front squats 3. Clean + Push Jerk / 5 rounds / 1′-1’30” rest…
BB W-U_ 1.PRE-LIFTING -SN GRIP PP + OHS 3X2+2/1’ @45% OF 1RM SQSN 2.PSN EMOM 4’ -3REPS_TNG @45-50-55-60% E2MOM 6’ -2REPS_NO TNG @70-70-75% 3.DEFICIT SN PULL -E2MOM 6’_3REPS @100% OF 1RM PSN 4.BSQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_9REPS @65% 5.WOD_AMRAP 9’ -3 PSN @42.5/30 -5 OHS -7 T2B 6.ACC_3SETS -10 TEMPO GHD SU 42X1 @OR BOX
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…
W-U E30” CHANGE ANIMALS FOR 6’ (12 ANIMALS) 2.WOD_CHIPPER IN 2 PERSONS TEAMS -30WB IN PAIRS (1-1) -50 PULL-UPS -30 PARTNER PISTOLS -50 AM SWINGS -50M KB OH LUNGES -2′ PLANK (CHANGE ANYTIME) -50M KB FARMERS’ CARRY -100 KB SNATCHES -50M KB FARMERS’ CARRY -2′ PLANK (CHANGE ANYTIME) -50M KB OH LUNGES -50 AM SWINGS -30 PARTNER PISTOLS -50 PULL-UPS -30WB…
