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
1. W-U 2X 15″ Jumping Jack 15″ Butt Kick 15″ Mountain Climber 15″ Air Squat 10 Med Ball Cluster 2. HERO WOD _ Kettlebell LANE For time: 800m Med Ball Run @9/6kg 56 Alt Kb Snatches @20/12kg 39 Burpee Box Jump-Overs @60/50cm 84 Wall Ball @9/6kg 800m Med Ball Run @9/6kg 84 Wall Ball…
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
