W-U
A. AMRAP 4′
10 HIGH KNEES
5/5 SIDE LUNGES
5 DOWN-UPS
5 HPC @BB
5 PP @BB
B. AMRAP 6”
3 BURPEE BJO
3 DL @INC W TO 60%
STR_
DL_E90”
6X2 @75%
WOD_FT_TC:14’
3-6-9-12-9-6-3
PC+J @60/40
BURPEE BJ OVERS @60/50
(B: 16/8 DUO KB, 50/40CM BOX ; RX: @70/50, 75/60CM BOX)
ACC_3RFQ
10/10 SL GLUTE BRIDGES
40 SCISSORS
30”/30” SINGLE LEG STANDING @OTHER SIDE HIGH KNEE HOLD
W-U_3SETS -30M BEAR WALK -20” ACTIVE HANG -15M DUCK WALK 1.EMOM 8’ EVEN – 6 PULL-UPS @PEG BOARD ODD – 4 PRESSES + 2PP @70% OF 1RM PRESS 2.WOD_INTERV. A/2’R/B/2’R/A/2’R/B @42.5/30 A) AMRAP 3’ -5 PULL-UPS -5 HPC -5 THRUSTERS B) AMRAP 3’ -5 T2B -5 HPSN -5 OHS 3.ACC_3SETS -12 DUO DB RDL @CHOOSE…
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPC @BB 5 PP @BB B. AMRAP 6’ 3 STRICT PRESS @INC W TO 60% 6 ALT DB HANG CJ 6 DB FACING BURPEES STRENGTH STRICT PRESS_E2MOM_10′ 5X4 @80% WOD AMRAP 15’ 12/9CALS SKI/ROW 12 ALT DB HANG CJ @22.5/15 12…
W-U 2X -10 INCHWORMS -5/5 NEGATIVE PISTOL SQ (ONLY SLOW ECCENTRIC) 1.EMOM 6’ -30” SB BEAR HUG HOLD 2.WOD 5RDS FT -6 SB TO SHOULDER+SQUATS -12 HRPU -24M SB CARRY -12 SB FACING BURPEES 3.ACC 3X -8/8 1 LEG HIP THRUSTS @LEG ON SANDBAG
W-U_3’ CONT. ALTERNATE -15” HIGH KNEES -15” BUTT KICKS -15” SIDE TO SIDE JUMPING -15” FORWARD-BACKWARD JUMPING @ARMWORK! (NO HEEL CONTACT) 1.EMOM 5’ -2 STR HSPU + 4 HSPU 2.WOD_RUNNING_ TC:30′ 5X/2’REST -600M @EASY + 200M @MAX EFFORT 3. ACC_3SETS/1’ -10 BAT WINGS -10 BANDED PULL-APARTS
A) gymn + games B) AMRAP 30′ (with a Partner) Buy In: 150 meter Partner Carry (each) Then : Partner A completes 1 round of: 15 KBS @24/16 10 Burpees 5 Ground-to-Overheads @42/30 Partner B performs: Max Wall Ball Shots Partners rotate each round until team completes 150 Wall Balls Then, in time reamining: Max…
A: Mobility Gymn 10′ B: Superset 4 x 12/60″ Goblet squat @any heavy weight Bent over row @ any weight C: FOR TIME TC:12′ Thruster @any weight 10/8/6/4/2 Deadlift @any heavy weight 4/8/12/16/20 Jumping Jack 50/50/50/50/50 D: 3X10/10 40″ QL bend @duo bottle overhead E: Stretching
