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
SMR + A. Warm-up: Amrap 6′ @ easy pace 8 Down-ups 8/8 cossack squats 20″ plank hold B. For time: 3 rounds of: 12 alt. Box step-up @ single DB – 15/22,5kg 12 GTOH ( snatch or c&j) @ 30/45kg 12 Wall Ball 12 Abmat sit-ups Then; 2 rounds of: 18 alt. Box step-up 18 GTOH 18…
A. 1. Activation / 3rds. * 12 RDL @just barbell * 40″ plank * 12 lateral box step overs 2. Bench Press 5-7-9 @73% 3-5-7 @77% 1-3-5 @83% 3. For Time / 2 rds. / @db 22.5/15 * 50 DB burpee deadlifts * 25 Strict pull-ups * 25 Strict HSPU 4. Stretching B. 2….
BB W-U_ 1.PRE-LIFTING -TALL CLEAN + TALL JERK 3X2+2/1’ @BB 2. C&J (SQ) EMOM 4’ -2+2 @50-55-60-65% E2MOM 6’ -2CL+1J_NO TNG @75-75-80% 3. WOD_3RDS FT -10 SDHP @BB 40/25 -15 T2B -20 FR SQ @BB 40/25 4.ACC 3X/20″ 40″ HEEL TOUCHES @CRUNCH POSITION
Week 4 Wu.: 5’ Amrap 6/side single leg bridge; at 6 hold 10” 14 Tiger position Sh. taps 1/ TGU @easy weight 5/side Windmill @easy weight A.: STR 2x 3 strict press + 5 push press 3x 2 Strict press + 4 Push press * increase weight every rds …
HOMEBODY 49. NAP A) 5’ Amrap – 30” Tiger crawl hold – 12 Hip thrust – 8/8 Side plank hip lift B) 21-15-9 reps for time – Burpee – GTOH@ ásványvíz 2’ rest 21-15-9 – Russian swing@ásványvíz – Push-ups 2’ rest For time: – 40 Sit-up C) 3…
W-U A. AMRAP 10’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 10 SHOULDER TAPS 5 INCHWORMS 5 SN GRIP HIGH PULL 5 BB THRUSTERS 10 JUMP LUNGES WOD_2 PERSON TEAM AMRAP 24’ 100 PARTNER WB SIT-UPS @9/6 100CALS SKI/ROW 100 HANG PSN @BB 200 JUMPING LUNGES @FULL EXTENSION 100 THRUSTERS @BB…
