WARM-UP
A. AMRAP 6’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
10 ALT LUNGE STRETCH
5/5 SIDE LUNGES
5/5 WINDMILLS
30” JUMP ROPE
B. AMRAP 6’
3 BSQ @INC W TO 70%
4/4 SINGLE ARM DB THRUSTERS
STRENGTH
BACK SQUAT_E90”
6X2 @85%
WOD_FOR TIME_TC:12’
175 DU
65 DB (2) THRUSTERS @17.5/12.5
(B: 400 SU, DUMBBELL- SCALE AS NEEDED ; RX: DU-SAME, DB @22.5/15)
ACC
5X8 BENT OVER DB (2) ROWS
W-U A. AMRAP 6’ 1’ROW 5 DOWN-UPS 5 PLANK TOE TOUCHES 10 HIGH KNEES 5 JUMP SQ B. AMRAP 4’ 5 BSQ @INC W TO 50% 5 BURPEES STR E2MOM 10’ 5 PAUSE BSQ @1”_60% WOD_FT_TC:8’ 20 BURPEE OVER ROWER 500/400M ROW 20 BURPEE OVER ROWER /B: STEP OVER – RX:+20%/ ACC_3RFQ…
Week 3 WU.: 5’ Amrap 6 Barbell high Pull @only BB 14 Low Switch Cossack Squats 10 Dead bug 12 Power Band pull aparts A.: A/1 4 rds 2 Snatch Grip Deadlift 1 Power Snatch 1 Hang Power Snatch *same weight, 70% of 1RM of Power snatch *rest 90” …
WARM-UP AMRAP 10’ @EASY 1’ SKI/ROW @SKILL_STOP AT CHEST 20 SHOULDER TAPS 10 ALT HIGH KICKS 10 WB HIP HINGES 10 SIT-UPS WOD FOR TIME_TC:24’ @WB 9/6 60CALS SKI/ROW 40 WB ATOMIC SIT-UPS 80 WB 40 WB ATOMIC SIT-UPS 60CALS SKI/ROW (B: WB 6/4 ; RX: WB 12/9) ACC EXTRA HEAVY SANDBAG BEAR…
1. Activation / Tabata Style 20″ work- 10″ rest A. Squat @ easy!! dumbbell behind neck B. Tuck- up 2. Gymn. / 4 rds. / 1’30” rest btw. sets * 1 Strict RMU / Kipping * 3 Strict HSPU / Kipping * 10 Weighted sit-ups 3. Clean & Jerk / 5 sets 2 Squat Cleans + 1…
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…
HOMEBODY 52. NAP A: 3 rds 14 Alt. Lunges 4 Walkout 10 Reverse snowangel 30” Plank B: 20’ EMOM 45” work / 15” rest Left reverse lunge to shoulder press w. a.viz/KB/DB Right reverse lunge to shoulder press w. a.viz/KB/DB R. Swing w. a.viz/KB/DB Alt. Hang Snatch w. a.viz/KB/DB C.: 4…
