WARM-UP
AMRAP 8’
1’ SKI/ROW (30”EASY,30”MODERATE)
20 ALT PLANK TWISTS
20 HIP ROTATIONS @90/90
15” ACTIVE HANG
WOD_2 PERSON TEAM
AMRAP 28’
60 WB CLEANS @9/6
50/40 CALS SKI/ROW
40 WB THRUSTER @PASS TO EACH OTHER OVER PULL-UP BAR
1’ SYNCHRO PLANK
30” SYNCHRO ACTIVE HANG
(B: AS WRITTEN ; RX: WALL BALL @ 12/9)
ACC
EXTRA HEAVY SANDBAG BEAR HUG HOLD
5X
30”ON
30” OFF
W-U_3SETS/1’ -30”/30” ROTATION SIDE PLANK -15M REV BEAR WALK -30 JUMPING J 1.WOD AMRAP 30’ IN PAIRS -A) 10/8 CALS ROW B) SB BEAR HUG HOLD THEN CHANGE -A) 8 BURPEE BJO B) SB OVERHEAD HOLD THEN CHANGE -A) 4 BMU+ 8 T2B B) SB BEAR HUG HOLD THEN CHANGE -A) 200M RUN B) SB OVERHEAD HOLD…
A) gymn + 200 simple unders *E30″ : 1 V-ups B) EMOM (40″ work – 20″ rest) 21′ – 3 sets 1) Slam ball over the shoulder @heavy 2) GHDSU 3) STOH @60/40 4) DU 5) Assbike 6) Burpee pull-ups (rx:c2b) 7) Walking lunges @doubleKB, 2×20/12 C) 5×5 tempo deadlifts, across (4-0-X-1)* *X = ½…
A) gymn + 100m spider walk *e30″ : 2 alt. Vups B) daily max in 7′ 1/1 bottom up KB TGU C) 5 sets: – 6 heavy bench press – 10/8 cal row – 12 medball squat cleans @15/9 – 1′ rest btw D) 50 KBS for time @24/16 *every break: + 5 KBS E)…
64. NAP HOMEBODY A: 3 rds 1 min simple under or object hops or jumping jack 10 scapula push up 1 min bicycle abs B: Back strength party 3×10 towel pull ups (1 sec hold on chest) 3×10 iron man fly 3×10 butterfly 3×10 rocking lift C: AMRAP 10′ 16 chair lateral over step …
1. Act. / 3 rds: * 30 russian twists * 15 jumping air squats * 18 shoulder taps 2. Gymn. / E2′ for 12′ * 5 strict press @80% of 1RM + 10m HSW + 2 legless rope climbs 3. Clean Find your NPR Power Clean 4. For time 1-2-3-….-10 Floor press @heavy KB/DB 20-18-16…..2 …
WARM-UP A. AMRAP 6’ 20 HIGH KNEES 20 BUTT KICKS 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPSN @BB 5 STIFF LEGGED RDL @BB B. AMRAP 4’ 5 DL @INC W TO 60% 20” JUMP ROPE STRENGTH DEADLIFT_E2MOM_10′ 5X4 @80% WOD FOR TIME_TC:13’ 40 DU 25 PSN @20/15 40 DU 20 PSN @30/20 40…
