A) gymn + 3 rnft
– 20 jumping jacks
– 20″ plank
– 10 sdhp
– 10 goblet squats
– 5 push ups
B) open 20.3
C) 4×4 Back squat @85%
D) 4 sets:
30 legs over the parallettes
50m slam ball/sand bag carry (only bear hug)
E) 50 deltoid raises @2×5/2,5 plate
A.: 3 rds 10 supinated banded pull apart 14 alt. superman 6 snow angel + downward dog B.: 5 sets 20 sec row *target 80% 10 down up 20 DU 30 sec row * target 65-70% rest walk 60” C.: 2×7’ amrap 1. 5 Burpee pull up 10 GTOH @ moderate weight…
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…
SMR + General warm-up + Mobility A. WU: Amrap 5′ (easy pace!) 2-4-6-8 … etc reps of: Air squat Down-up Push-ups B. For Quality, 3 sets : 12 alt. KB presses 30″ HS hold 12 alt. KB bent over rows 15 Ambat sit-up @ 6/9kg ball * 60″ rest btw. sets C. EMOM 15′ …
W-U A. AMRAP 6’ 1’SKI/ROW 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ B. AMRAP 4’ 30” JUMP ROPE 5 HOLLOW-ARCHES WOD 8X3’ WINDOWS (24′) 45 DU 10/8CALS SKI/ROW 10 T2B /B: 70SU;10CALS;10HOLLOW-ARCHES – RX: +20%/ ACC_FT_TC:5’ 100 HOLLOW ROCKS *EVERY BREAK MEANS 7 JUMP SQ
A) gymn + 100m bear crawl *E30″ : 1 down up B) 3 x 13 strict HSPU (rx: def, open: Z-press @double KB) C) E30″ until fail Odd) 1 power clean, climbing Strat from 40%, add 5/2,5 kg Even) 15 DU’s (open: 20″ DU practice) D/1 30 facing burpees for time TC:2′ Rest 2′ D/2…
HOMEBODY 52. NAP A: 3 rds 14 Alt. Lunges 4 Walkout 10 Reverse snowangel 30” Plank B: 20’ EMOM 45” work / 15” rest Left reverse lunge to shoulder press w. a.viz/KB/DB Right reverse lunge to shoulder press w. a.viz/KB/DB R. Swing w. a.viz/KB/DB Alt. Hang Snatch w. a.viz/KB/DB C.: 4…
