W-U_3X
-10 SCAP PULLS
-10 BB PUSH PRESSES
-10/10M SIDE MONSTER WALK @BAND
1.STR_E2MOM 10'
-5 PRESSES + 3 PUSH PRESSES @70% OF PRESS 1RM
2.WOD_”ROW CINDY, ROW” AMRAP 20'
-5 PULL-UPS
-10 PUSH-UPS
-15 AIR SQ
-20 CALS ROW
THEN 3-5' COOL DOWN ON ROWER MACHINE @DAMPER 1-2/ UNDER 20 S/M
3.ACC_CORE ON ROWER 3X
-10 PIKE
-10 HAMS CURLS
W-U_3X
-10 GOOD MORNINGS @BAND
-20” WALL PLANK
-30" SINGLE UNDER
https://www.youtube.com/watch?v=7m0EU4RQxeI
1.STR-DEADLIFT_TC:12’
-DAILY 3RM
2.WOD1_”ANNIE” TC:10’
50-40-30-20-10
-DU
-SIT-UP
THEN 4’ REST
3.WOD2_„DIANE” TC:10’
21-15-9
-DEADLIFT @102.5/70 (SCALE IT AS NEED....BUT THIS IS A BENCHMARK.)
-HSPU
4.ACC_FOR TIME
-200M FARMERS CARRY @DUO HEAVY KB
W-U_3X
-30 MOUNTAIN C
-8 FROG HIP THRUSTS @1”PAUSE AT SQUEEZE
-8 JUMP OVERS (8 PARALETTES) @NO HEEL CONTACT
1.PLYO (~8')
-TRIPLE BROAD JUMP FOR MAX DISTANCE
@5 ATTEMPT/1’REST
2.WOD_ „EVA JR.” TC: 22'
5RDS FT
-400M RUN
-15 RUSSIAN KBS @32/24
-15 PULL-UPS
3.ACC_3X
-10 BAT-WINGS
BB W-U
1.PRE-LIFTING
-SN GRIP PUSH PRESS + SN BALANCE
3X2+2/1’ @65% OF 1RM SQSN
2.WL-SQSN_TC:10’
-DAILY 1RM
3.WOD_”INGRID” TC:12'
10RDS FT
-3 SQSN @61/42.5 (SCALE IT AS NEED...BUT THIS IS A BENCHMARK.)
-3 BURPEES OVER BB
THEN 3-5' COOL DOWN ON CARDIO MACHINE.
4.ACC_3X
-10/10 HALF KNEELING WOOD-CHOPS @BAND
W-U
E30” CHANGE ANIMALS FOR 6’ (12 ANIMALS)
2.WOD_CHIPPER IN 2 PERSONS TEAMS
-30WB IN PAIRS (1-1)
-50 PULL-UPS
-30 PARTNER PISTOLS
-50 AM SWINGS
-50M KB OH LUNGES
-2' PLANK (CHANGE ANYTIME)
-50M KB FARMERS’ CARRY
-100 KB SNATCHES
-50M KB FARMERS’ CARRY
-2' PLANK (CHANGE ANYTIME)
-50M KB OH LUNGES
-50 AM SWINGS
-30 PARTNER PISTOLS
-50 PULL-UPS
-30WB IN PAIRS (1-1)
@KB 24/16
https://www.youtube.com/watch?v=76Q-qmT8wAE
BB W-U_
1.PRE-LIFTING
-TALL CLEAN + TALL JERK 3X2+2/1’ @BB
2. C&J (SQ)
EMOM 4’ -2+2
@50-55-60-65%
E2MOM 6’
-2CL+1J_NO TNG
@75-75-80%
3. WOD_3RDS FT
-10 SDHP @BB 40/25
-15 T2B
-20 FR SQ @BB 40/25
4.ACC 3X/20"
40" HEEL TOUCHES @CRUNCH POSITION
W-U_3X/1'
-10 BB RDL
-10 BB PRESSES
-10 BB BENT OVER ROWS
1.WOD_FOR TIME TC:28'
BUY-IN: 1000/800M ROWING
THEN
4 RDS OF:
-15 HSPU
-15 DL @60/40
-15 BF BURPEES
CASH-OUT: 1000/800M ROWING
2.ACC_3SETS
-10 REV SNOW ANGELS
W-U_3SETS
-10 ALT PLANK TURNS
-10 RING ROWS
-10 JUMP SQ
1.EMOM 8’
-2 STRICT RMU / RMU DRILL 8'
2.WOD_AMRAP 2X6’/3’REST
A)
-5 PARALETTE SHOOT THROUGHS
-10 DUO DB BENT OVER ROWS @17.5/12.5
-15 SIT-UPS
B)
-5 RING DIPS
-10 DUO DB HANG CLEAN & JERKS @17.5/12.5
-15 SIT-UPS
3.ACC_3SETS
-6/6 BULGARIAN SQ @SINGLE DB
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