W-U_3X/1’
-30”MOUNTAIN C
-8/8 CLAM SHELLS @1”PAUSE AT SQUEEZE
-8 JUMPS OVER 8 PARALETTES @NO HEEL CONTACT
1.PRE-RUN TC:5’
FOR TIME
-200 DU (HA NEM TUDSZ DUPLÁZNI,EGY FELUGRÁS KÉT COMBRA PACSI...200 ISM.)
NO SINGLE UNDER!!!!!!!
2.WOD_
AMRAP 20'
-400M RUN
-15 PUSH-UPS
-15 BOX JUMPS
-15 PULL-UPS
3. ACC_3X/30”
-30” GYMNASTIC SWIMMING
W-U 2X
-10 INCHWORMS
-5/5 NEGATIVE PISTOL SQ (ONLY SLOW ECCENTRIC)
1.EMOM 6’
-30” SB BEAR HUG HOLD
2.WOD 5RDS FT
-6 SB TO SHOULDER+SQUATS
-12 HRPU
-24M SB CARRY
-12 SB FACING BURPEES
3.ACC 3X
-8/8 1 LEG HIP THRUSTS @LEG ON SANDBAG
BB W-U_
1.PRE-LIFTING
-TALL CLEAN + TALL JERK 3X2+2/1’ @BB
2.E2MOM 12’ C&J COMPLEX
PCL+SQCL+J
1+1+1 @CLIMBING TO 75% OF 1RM CJ
3.WOD_FT TC: 14’
10-9-8-7-6-5-4-3-2-1
BOX JUMPS @50/40CM
1-2-3-4-5-6-7-8-9-10
THRUSTERS @35/25
4.ACC_4X
-8/8 LANDMINE ROWS
W-U 3X/1'
-10 RKBS
-5/5 KNEELING PRESSES
-10 GOBLET SQ
1.WOD AMRAP 28’ @EASYYYYY
-10 WB
-5 RING DIPS
-12M ASSIMETRIC KB WALKING LUNGES
-12M ASSIMETRIC KB WALKING LUNGES
(12UP/16DOWN)
-24/20 CALS SKIERG (ROW)
2.ACC
-ACCUMULATE 3’ HOLLOW HOLD @MEDBALL ON ABS
W-U_2X
-30” HS HOLD AT WALL
-5 ACTIVE STRICT HOLLOW-ARCHES
-5 BROAD JUMPS
THEN WARM-UP TO DEADLIFT @60%
1.WOD FT
A) 3RDS TC:8’
-12M HS WALK (3 WALL CLIMB)
-6 DL @60%
-1 PEG BOARD (5 STRICT CHIN-UP)
3’ REST
B) 3RDS TC:12’
-500/400M ROW
-6 DL @60%
-12 T2B
2.ACC_3X
-7 NEG. NORDIC HAMS
W-U_2X
-8 PULL-DOWNS @BAND
-8/8 DEADBUGS @SMR PUSH BW KNEE&ARM
-8 BB RDL
1.BSQ @PAUSE 2’
E2MOM 10’
-5 REPS @60%
2.WOD 4RDS FT
-8/8 DUO KB SPLIT SQ
-8 WB @9/6
-5 SHUTTLE RUN
-24M DUO KB FARMERS CARRY
-40 DU
3.ACC_4X
-16 ALT GORILLA ROWS
W-U_2X
-12 ALT DB PULL-THROUGH @PUSH-UP POSITION
-8/8 BIRD-DOGS
-8 DB WEIGHTED HIP THRUSTS
1.E2MOM 10’
-8/8 SINGLE ARM CHEST PRESSES @ON BOX 22.5/15
2.EMOM 5’
-12 ALT DB SNATCHES
@22.5/15
3.WOD_AMRAP 10’
-4 DEVILS’ PRESSES
@22.5/15
-6 BOX JUMPS @50/40CM
-8 PULL-UPS
4.ACC_2X
-20 V-UPS
-30” PLANK
-30” FLUTTERS
W-U_3SETS/1’
-10 EMPTY BB RDL
-5 DIAMOND PUSH-UPS
-45” SU
1.WOD_ CHIPPER IN PAIRS
-60 SIT-UPS
-50 SDHP @45/30 BARBELL
-40 BOX JUMPS
-30 RING DIPS
-20 PULL-UPS
-100 DU
-1000/800M ROW
-100 DU
-20 PULL-UPS
-30 RING DIPS
-40 BOX JUMPS
-50 SDHP @45/30 BARBELL
-60 SIT-UPS
BB W-U_UNBROKEN
6 RDL
6 HIGH PULLS
6 MUSCLE CLEANS
6 FRONT SQ
6 PRESSES
6 PUSH JERKS
1.DEADLIFT
-E2MOM 6’_4 REPS @80%
2. C&J (PC+PJ)
EMOM 4’
-2PC+2PJ
@55-60-65-70%
E2MOM 6’
-2PC+1PJ_NO TNG
@80-80-85%
3.DEF. CLEAN PULL
-E2MOM 6’_3REPS
@110% OF 1RM PC
4.FR SQ @EXPLOSIVE CONCENTRIC PHASE!
-E3MOM 9’_5REPS
@85%
5. ACC 3X
REV TABATA
-RING L-SIT HOLD