WARM-UP
AMRAP 8’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
16 SHOULDER TAPS
8 PUSH-UPS
8 RING ROWS
8 BOX JUMPS @50/40
8 SHUTTLE RUNS @10M
WOD_TC:24’
5RDS_FOR TIME
16 SHUTTLE RUNS @10M
16 PULL-UPS
16 HR PUSH-UPS
16 BOX JUMPS @60/50
(B: RING ROW, BOX @50/40 ; RX: C2B, BOX @75/60)
ACC
AMRAP 5’
8 HOLLOW ROCKS
16 SIT-UPS
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPSN @BB 5 OHS @ 3”PAUSE 5 BOX JUMPS @50/40 B. AMRAP 6’ 3 STRICT PRESS @INC W TO 70% 6 BB FACING BURPEES STRENGTH STRICT PRESS_E90” 6X2 @85% WOD_FOR TIME_TC:18’ 250/200M SKI/ROW 25 BOX JUMP OVERS @60/50 250/200M SKI/ROW 20…
A) gymn + 80m spider walk *e30″: 3 sit ups B) barbell warm up,then.. EMOM 12′ 1 OHS, climbing from 50% of 1rm C) 5 sets of: 7/7 DB push press 7 strict pull ups (rx:weighted) D) In 8 mins: 30 WB 20 Box Jumps @60/50 30 T2B 20 Box Jumps Overs Max Slam Ball OTS…
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5 INCHWORMS 10 JUMP SQ 5 BURPEES WOD AT 0:00 40 BURPEES AT 5:00 30 BURPEES 10/8CALS SKI/ROW AT 10:00 20 BURPEES 20/16CALS SKI/ROW AT 15:00 10 BURPEES 30/24CALS SKI/ROW AT 20:00 40CALS ROW ACC 3RDS FOR QUALITY 5/5 SL JUMP FOR HEIGHT 10 HAMS CURLS ON…
W-U_3’ CONT. WORK (3X) @EASY! -15”JUMPING J -15”LONG STRIDERS -15”MOUNTAIN C -15”AIR SQ 1.WOD_27’ AMRAP @STEADY STATE ZONE! (NASAL BREATHE, VERY EASY PACE) -24 AIR SQ -24/20 CALS ROW -24 ALT REV LUNGES -24/20 CALS ROW -12/12M ASSIMETRIC CARRY /OH12KB-FARMER24KB @DAMPER 1-2 ON CARDIO MACHINES 2.ACC_3SETS -10 BAT-WINGS -10 ALT SIDE PLANK TURNS
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…
A. 1. Act. / 3 rds. * 12 RDL @just babrell * 12 Dead-bugs * 12 Godd mornings @just barbell 2. Deadlift / 2 rds. 7 reps – @75% 5 reps – @80% 3 reps – @85% 3. WOD: 3 rounds for time * 20 DL @70/48 or KB * 15 C2B/ Pullup/…
