1. W-U (0-14’)
A. STRETCHING 4’
– WORLDS’ GREATEST STRETCH
– TWISTED LIZARD
– PUPPY POSE STRETCH
B. AMRAP 5’
30” ROW @STOP AT CHEST
5 INCHWORMS
5 SUPINE TWISTS
5 PRESSES INTO SEAL
C. AMRAP 5’
5 HPC @ADD WEIGHT
2 WALL WALKS
2. WOD_2 PERSON TEAMS (17-47’)
AMRAP 30′
1000/800M ROW @ONE TEAM MEMBER IN ACTIVE HANG ON CAGE
30 BURPEE @SYNC AT TOP
30 HPC @61/43
15 WALL WALKS
3. COOL-DOWN (50-60’)
2’ SL FORWARD FOLD
2’ PUPPY
1/1’ PIGEON
1’ SEAL
3’ LATS SMR ROLL
A) 3 sets of : – 10 deadbugs – 6 cossack sq. – 10 birddogs – 20 steps OH March @mod. band+KBs B) Work up to heavy single Muscle Snatch then, 3×1 @90% C) 0:00 – 10:00 ‘Annie’ 50-40-30-20-10 reps for time of: – DU – Sit-up 10:00 – 20:00 50-30-10 reps for time of: – Alt….
1. SMR + General Warm- up + 2 rds. * 12 hip thrusts * 12 shoulder taps * 6/6 dead bugs with foam roller * 6/6 half cossack squats 2. 6 sets / 2 min rest between sets * 12 weighted sit ups @DB * 10 slam ball https://youtu.be/k9W6g9LvXDI * 8/8 bulgarian jump squat https://youtu.be/iBkuw-uTvbY 3. Rowing…
A) 3 sets of: – 5/5 walking cossack squats – 5 bb muscle snatches – 5/5m monster walk – 5 OHS – 10 banded pull aparts – 5 snatch grip btn strict presses B) Work up to heavy triple Push Jerk then, 3×3@85% C) 3 sets of: – 20 UB banded strict pull-ups – 10/10…
1. SMR+ Shoulder mobility 2. 3 sets: – 1 min row or bike – 30″ air squat – 30″ curtsy lunge https://youtu.be/rUD0rPjlxdQ 2. 3 sets: – 5/5 bulgarian squats – 5 tempo front squats 4x1x1x1 @25/35 kg – 5 single strict pullups 3. 7 rounds for time – 7 burpee C2B or 11 burpee pullups…
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 WALL SQUATS 10 WALL ANGELS 10 SCAPULAR PULLS C. AMRAP 5’ 3 BEAR COMPLEXES @ADD WEIGHT 5 BF BURPEE 10 KIP SWINGS THEN WARM-UP TO 80% OF 1RM FR…
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 KNEELING THORACIC ROTATIONS 5 IN-OUT INCHWORM 10 DEAD-BUGS 10 LAYING Y-RAISES @PVC C. AMRAP 5’ 30” ROW @STOP AT CHEST 5 THRUSTERS @BB 10 HOLLOW-ARCHES 20” DIP HOLD AT TOP…
