A) amrap 7′ /easy/
– 10 calf raises
– 10 tibialis raises
– 6 alt hip flow
– 15″15/” SL wall sit
– 6 jefferson curls @easy KB
– 12 plank twists
B) E2′ for 14′ – 7 sets
4 Deadlifts immediately into
7 High Jumps over the pipe
@70%
C) EMOM 8′ – 4 sets
Odd) 30″ max legless rope climb
+ 30″ regular
Even) Rest
D) 15-10-5 reps for time of:
– dDB Floor press @22/15
– Burpee OTDB
E) 50 banded pull apart 2.0
A) 100m tiger crawl *e30″ (inc. 0:00) : 3 vups B) AMRAP 10′ /in duos/ 80/80m partner carry 8/8 burpees over the partner (who’s planking) C) AMRAP 8′ /in duos/ 32 ‘WB’ (to the partner, over the rig) 16 syncro sit-ups w/clap D) AMRAP 6′ 20 UGIG alt. DB Snatches 10 UGIG box jumps E)…
A) 2 sets of: – 10/10 SL KB Deadcleans – 16 Alt. KB Halo – 1/1 bottom up TGU – 10 goblet cossack squats B) E2′ for 10′ – 5 sets – 7 strict pull-ups – 7/7 SA ring row C) E30″ for 3′ – 6 sets 1 Power Clean @70% Rest 30″ E30″ for…
1. W-U (0-13’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 4’ 10 TALL PLANK HIP CIRCLES 10 SUPINE TWISTS 5 BURPEES 5 BJ C. AMRAP 5’ 5 HPC @ADD W 5 PC 5 BBJO 2. WOD_10 RFT (17-47’) TC: 30’ 15 AIR SQ…
1. Body Activation / 3 sets – 8 @easy dumbell pullovers – 8 @easy double DB lateral raises – 8 tempo squats /3x2x1/ 2. EMOM 14′ Odd: 50″ recovery row or ski Even: Choose your weakness, any pressing – Strict HSPU or Ring Dip or Push- up or Seated Strict Press – 10-12 reps 3. 2…
1. SMR + General Warm- up + 3 rds. * 10m Bear Crawl * 10 Bird- Dog * 10m Spider Crawl * 10 Dead- Bug * 10 Cossack Squat 2. AMRAP 26′ * 10 Burpee Get Over @100/120 * 15 Butterfly Sit-up * 200m Run * 15 Russian Swing 3. 4 sets * 12 Barbell…
1. Warm- up + 2 sets * 3/3 KB RDL * 3/3 KB Snatch * 3/3 Front rack reverse lunge 2. OPEN 22.2 3. 5 sets / 1’30” rest btw. sets * 3 Strict press @80% * 6 Weigthed strict chin- ups
