W-U
A. AMRAP 8’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
5 INCHWORMS
4X10 LEG SWINGS
5 BB STIFF LEGGED RDL
5 BB HANG SQ CLEANS
30” HS HOLD
B. AMRAP 4’
5 DL @INC W TO 50%
5 PIKE PUSH-UPS
5 BJ
STR
E2MOM 10’
6 DL @SLOW ECCENTRIC PHASE_60%
WOD
AMRAP 12’
8 HANG SQ CL @40/30
10 HSPU
12 BJ @60/50
/B: @16/12 DUO KB; PIKE PUSH-UP;@50/40CM – RX: @50/35; 6CM DEFICIT HSPU;@75/60CM/
ACC_3RFQ
10 REV FLIES
10M HSW /B: 2X REV BEAR CRAWL/
10/10 CLAM SHELLS (NO BAND)
A) gymn B) ‘Sher’ For time : 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Squat Cleans (3/4 Bodyweight) x 2 Burpee Pull-ups (20-18-16…2) x 3 Double Unders (30-27-24…3) Time Cap: 1 hour
Week 6 WU.: 6’ Amrap 6 Snow angel 6 Superman 10 m Tiger walk 4 Muscle snatch @only BB 5/side Single leg RDL @Easy weight A.: 6 rds 1 Snatch High pull 1 low hang Power Snatch 1 Hang power Snatch * increase weight every rds * rest 90”-120”…
HOMEBODY 70. NAP A.: 6’ Amrap 4/4 Reverse scorpion 10 Good Morning 10 Bird Dog 12 Cross Jack B.: 16’ EMOM 16 Floor press 16 Bent over row 14 HRPU 14 Sumo DL C.: 4 rds 1’ Plank 8/8 Windmill 45”/45” Side Plank 14 Superman
A) gymn + amrap 6′ – 8 Down ups – 8 ‘get up Johnie’ – 12 m carb walk B) 3×11 UB strict pull ups C) E30″ for 9′ – 18 sets 1 power snatch @75-80% of 1rm D) Amrap 16′ Buy in: 60 WB 4,8,12… reps – DL @90/60 – facing burpee – t2b – box…
A) gymn + 3 rounds – 10m monster walk – 10 deadbugs – 30″ superman – 10 toe touches in push up pos. B) 3 x 15 UB! strict pull-ups C) daily max: 1 power snatch + 1 tng squat snatch + 2 ohs (open:1 power snatch + 2 ohs) D) Amrap 11′ – 35 box…
WARM-UP A. AMRAP 5’ 20″ JUMP ROPE 5/5 SIDE LUNGES 5 DOWN-UPS 5 PRESS @BB B.AMRAP 4’ 3 HSPU 3 SHOULDER PRESS TO 60% STRENGTH STRICT PRESS_E90” 6X2 @75% WOD_TC:13’ 10RDS_FOR TIME 30 DU 5 HSPU (B: 70 SU; PIKE PUSH-UP ; RX: 40 DU, STRICT HSPU) ACCESSORY 3 ROUNDS FOR QUALITY 10 DB…
