A) AMRAP 7′:
– 10m bear walk
–10m walking lunges
– 10m inchworm
B) Work up to heavy single Squat Snatch,
then 2×1 @95%
C) For time:
– 25 Devil’s Presses
– 250 DUBS
– 25 dDB Thrusters
TC: 11′
D) 3 sets of:
– 7 banded glute bridge V walk outs
– 20″ medball adductor squeeze btw knees
– 7/7 SMR squeeze same side deadbugs
E) 3 X 13 triple crushes @16/8 KB
A) amrap 6′ – 12 skater jumps – 3 walk outs – 6/6 sl glute bridges B) Work up to heavy double Squat Clean then, 2×2 @90% C) 50 Rope Climb for time (in pairs) /UGIG/ (Scaled: 30x10m seated sled pulls (in pairs)) TC: 18′ D) 3 X AMRAP 2′ /1′ rest btw/ 1) 50m…
1. Warm-up + 2 sets * 6 scorpions * 8 front squats @barbell * 6 strict presses @bb * 5 down- ups 2. EMOM 10′ Odd: 15/12 Dips on box Even: 4 C&J @50% 3. E2′ for 10′ * 5 floor presses @db * 10 facing burpees 4. 4 rounds for time * 100 single-…
A) 3 sets of: – 10/10 tiger pull thru – 5/5 upright row – 10m duck walk – 5 glute bridge v walk outs B) Work up to heavy double Power Clean then, 4×2 @87,5% C) E30″ for 10′ Odd) 5m HSW (Scaled: 10+ HS Marches) Even) 25 DUBS (Scaled: practice) D) 4 X AMRAP…
Week 5: day 29 Wu: 3 rds 1 min goblet squat hold 16 dead bug 16 bird dog 10 scapula push up A: Tempo Back Squats E2mom: 5×5 (3311,50-70%) B: 3 min max meter Hswlk ( bear, tiger walk, or hswlk practice) C: Tarkabab 5 rds 7 burpee pull up 7 hang clean…
A) 3 sets of: – 5 walk outs – 5/5 SL hip thrust – 30 butt kickers – 30 high knee running B) Work up to heavy double Muscle Snatch then, 3×2 @85% C) ‘Almost Jackie’ For time: 1 K Rowing 50 empty bar thrusters 15 rope climb TC: 12′ D) 3 sets of: –…
Week 5: day 29 A: 3 rds 20 jumping jacks 16 alt. v-ups 12 plank to push up 8 ring row 4 hand climb B: Hspu , handstand walk practice Tc 10 min Rx: Every min 10m hswlk x 10 C: Partner wod MAx distance row 24 min Every 3 min :…
