Wu.: 3 rds 25” reverse plank 12 Frog Bridge 10-10 step High Plank Lateral walk 14 Jumping Jack A.: 6 rds 50” work – 10” rest 5 plank to push up + 10 Hollow rock 5 Down up + 20 SU B.: 3 rds For Time, work in pair 1000m/1500m/2000m row 12…
Wu.: 3 rds 25” reverse plank 12 Frog Bridge 10-10 step High Plank Lateral walk 14 Jumping Jack A.: 6 rds 50” work – 10” rest 5 plank to push up + 10 Hollow rock 5 Down up + 20 SU B.: 3 rds For Time, work in pair 1000m/1500m/2000m row 12…
Wu.: 3 rds 8 snow angel 8 Crab Bridge 15”/15” side plank Rotation 4 Reverse Burpee Tuck Jumps A.: STR _ rest 2’ 2x 4 Strict press + 7 Push Press (50-55% of 1RM SP) 2x 4 strict press + 5 Push Press (55-60% of 1RM SP) * lower rep of PP –> increase…
Wu.: 6’ Amrap 5/5 windmill @easy weight 20” Active Hang Alt. Knee Tucks 10 m Tiger walk 10 Arch rock A.: 10’ amrap @ moderate weight 1x 12-16/8 – 12 KB kg 8/side Single Arm Suitcase Deadlift 6/side Single Arm R. Swing 6/side KB Squat Clean 4/side Push press B.: 16’ Amrap @easy-…
WU.: 3 rds 10 alt. superman 6/6 single leg Glute bridge @ at 6 hold 10” on top 12 Dead bug A.: 6 sets of every 75” 1 Snatch Grip Deadlift 1 Snatch Grip High Pull 2 Low Hang Power Snatch * same weight 55-60% of 1RM of Power snatch B.: Every…
A.: 3 rds 10 supinated banded pull apart 14 alt. superman 6 snow angel + downward dog B.: 5 sets 20 sec row *target 80% 10 down up 20 DU 30 sec row * target 65-70% rest walk 60” C.: 2×7’ amrap 1. 5 Burpee pull up 10 GTOH @ moderate weight…
Wu.: 5’ Amrap 10 cossack squat low switch 12 Bird dog for quality 12 tibialis raise A.: 3 sets 2×16/12 kg 6 Dual KB Sumo DL 6 Dual KB power Clean 6 dual KB Rack Squat * rest 40” B.: STR rest 2’ Cyclist Front Squat 8,8 6,6 for quality! * lower rep…
WARM-UP A. AMRAP 6’ 10 WALL ANGELS 10 HOLLOW-ARCHES 10 ALT DB HANG SNATCHES @22.5/15 5 BOX JUMPS @50/40 B. AMRAP 3′ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ WOD_2 PERSON TEAM AMRAP 20’ 10 SYNCHRO T2B 20 SYNCHRO ALT DB SN @22.5/15 ; SYNC AT TOP 10 SYNCHRO BURPEES @SYNC…
WARM-UP A. AMRAP 5’ @EASY 1’ SKI/ROW @SKILL_STOP AT CHEST 5/5 SIDE LUNGES 5 BARBELL FACING BURPEES B. AMRAP 3′ @EASY 5 HANG SQ CL @BB 5 FR SQ @ BB 5 PRESSES @BB STRENGTH_TC 15’ FIND YOUR 1RM STRICT PRESS CONDITION EMOM 12’ 1. 5 HANG SQUAT CLEANS @70/50 2. 25 V-UPS 3. 75 DU…
WARM-UP AMRAP 10’ @EASY 1’ SKI/ROW @SKILL_STOP AT CHEST 20 SHOULDER TAPS 10 ALT HIGH KICKS 10 WB HIP HINGES 10 SIT-UPS WOD FOR TIME_TC:24’ @WB 9/6 60CALS SKI/ROW 40 WB ATOMIC SIT-UPS 80 WB 40 WB ATOMIC SIT-UPS 60CALS SKI/ROW (B: WB 6/4 ; RX: WB 12/9) ACC EXTRA HEAVY SANDBAG BEAR…
