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 HUG HOLD
3X 1’ON/1’ OFF
Week 5 WU.: 6’ Amrap 5/side KB Bottom-up press @easy weight 5/side KB Snatch High pull @easy weight 10 Alt. Deep Squat with Thoracic Rotation 6/side Single leg RDL @no weight A.: Snatch Complex 2×80%, 3×85%, 1×90% of 1 RM PS 1 Snatch Grip DL 1 Snatch High pull 1 Low hang…
WARM-UP AMRAP 10’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 8 INCH WORMS 8 DB SNATCHES @22.5/15 8 RING ROWS 16 ALT BOX STEP-UPS @50/40 8 SIT-UPS 4/4 DB SINGLE ARM THRUSTERS @22.5/15 WOD_2 PERSON TEAM AMRAP 28’ 40 DB(1) LOW BOX STEP-UPS @22.5/15 40 WALL BALL PARTNER SIT-UPS @9/6 40…
Week 3 Wu.: 6’ Amrap 20” HS Hold 15 m R. Bear walk 10/side step Mini Band Sidewalk 10 Superman A.: 6 rds 20” work 1. Air squat 2. Plank 3. Down up 4. Hollow rock 5. Rest B.: 18’ Amrap 30m Farmer carry 30m shuttle run 7 Target…
A. 1. Activation 3 rds. * 8-8 Romanian DL @10/12.5 * 8-8 DB side pulls in tiger pos. * 8-8 Box steps @60/70cm 2. Bench Press 9-7-5 @70% 7-5-3 @75% 5-3-1 @80% 3. For Time 30-20-10 Deadlift @90/60 70/40 Thrusters @43/30 4. Stretching B. 1. Activation 3 rds. 2. HERO WOD „Garry Purdham” AMRAP 31′…
BB W-U_ 1.PRE-LIFTING -SN GRIP PP + OHS 3X2+2/1’ @50% OF 1RM SQSN 2.PSN EMOM 4’ -3REPS_TNG @50-55-60-65% E2MOM 6’ -2REPS_NO TNG @75-75-80% 3.DEF. SN PULL -E2MOM 6’_3REPS @105% OF 1RM PSN 4.BSQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_7REPS @70% 5.WOD_3RDS FT_TC: 9’ -10 ALT DB PSN -10 LAT BURPEES -10 ALT DB HANG CJ -10…
HOMEBODY 51. NAP A. Amrap 6′ 5/5 Crab Reach 10 Slow Scapula Push-ups 20 Mountine climbers 10 Slow Air squats B: 4×5’ Amrap Amrap 5′ Max reps Burpees * after every 5 reps – perform 3 sumo DL high pulls! @ single weight / bottle rest 90″ Amrap 5′ Max reps…
