W-U
A. AMRAP 8’
1’SKI/ROW (30”EASY,30”MODERATE)
20 ALT V-UPS
10 ALT HIGH KICKS
10 HINGES @WB BEAR HUG
WOD_2 PERSON TEAM
AMRAP 30’
20 SANDBAG OVER BB @CHEST HEIGHT @55/35
40 WB @9/6
60 SEATED PIKES
80CALS SKI/ROW
/B: @35/20 SB; @6/4 WB; – RX: @70/55 SB; @12/9 WB/
ACC
CHINESE PLANK ON BOX
5X
30”ON
30” OFF
/RX: WEIGHTED/
Week 4 Wu.: 3 rds 20” reverse plank alt. leg raises 12 Frog Bridge 10 Ring row 14 Cross Jack A.: 6’ Amrap 12 R. swing 10 Down up 4 Atomic sit up 10 push up B.: 2 rds For Time (with a Partner) TC 25’ 20 Hang Power Cleans 50/32,5…
CROSS SMR + General warm-up + Mobility A. 3 sets: 10 PVC pass through 10 wall – facing squat 10 scapula pull-up 10/10 alt. arm – leg raises in superman pos. B. EMOM 12′ – 4 sets 15″-20″ wall sit + 15″-20″ plank hold 5 Snatch grip DL + 5 Power Snatch + 5…
1. 3 rds * 10 Alt. rev. lunges @bb * 10 V-ups 2. Find your NPR Jerk in 15 min, then Max effort reps in 2 min @85% 3. For Time * 21 DB Thrusters * 21 Burpee box jump overs * 15.. * 15.. * 9 * 9
Wu.: 3 rds 25” reverse plank 12 Frog Bridge 10-10 step High Plank Lateral walk 14 Jumping Jack A.: 6 rds 50” work – 10” rest 5 plank to push up + 10 Hollow rock 5 Down up + 20 SU B.: 3 rds For Time, work in pair 1000m/1500m/2000m row 12…
Week 2 A.: 3 rds 30”/side Split Squat Pulses 12 Dead Bug 12 Tibialis raise 8/side Single Leg Calf Raises B.:STR._ E2MOM Cyclist Front Squat 10,10,8,8,6, Tempo 2020 2 – Moving down, 2 seconds to squat to full depth 0 – Hold for 0 seconds at the bottom (do not pause) 2 –…
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
