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…
W-U_2X -10 BANDED PULL-APARTS -5/5 SUITCASE DL @20/12 (1KB) -30 JUMPING JACKS 1.WOD_EMOM 15’ -10 GOBLET SQ @20/12 KB -15 PUSH-UPS -10/10 REV LUNGES @20/12 KB FRONT RACK HOLD -10/10 KB ROWS -30 DU 2.WOD_FOR TIME TC:10′ 21-15-9 -LATERAL BURPEE OVER THE ROWER -AMERICAN SWING @20/12 KB -CALS ROWING 2.ACC_3SETS -10/10 HALF KNEELING BANDED WOOD-CHOPS @EXPLOSIVE
W-U_3SETS -20” SHOULDER TAPS @HS AT WALL -10 SCAP PULL-UPS -10/10 CLAM SHELLS 1.EMOM 8’ EVEN – 1 PEG BOARD CLIMB / OR 6 PULL-UPS ON BOARD ODD – 8M HSW /16M REVERSE BEAR W 2.WOD_3RDS INTERV. WORK-REST RATIO 2:1 -750/600M ROW -30 WB @9/6_UNBROKEN 3.ACC_3SETS @ON ROWER -12 HAMS CURLS -12 PIKE ABS
W-U_3’ CONT. ALTERNATE -15” HIGH KNEES -15” BUTT KICKS -15” SIDE TO SIDE JUMPING -15” FORWARD-BACKWARD JUMPING @ARMWORK! (NO HEEL CONTACT) 1.EMOM 5’ -2 STR HSPU + 4 HSPU 2.WOD_RUNNING_ TC:30′ 5X/2’REST -600M @EASY + 200M @MAX EFFORT 3. ACC_3SETS/1’ -10 BAT WINGS -10 BANDED PULL-APARTS
BB W-U_ 1.PRE-LIFTING -SN GRIP PP + OHS 3X2+2/1’ @55% OF 1RM PSN 2.PSN EMOM 4’ -3REPS_ @55-60-65-70% E2MOM 6’ -2REPS_NO TNG @80-80-85% 3.DEF. SN PULL -E2MOM 6’_3REPS @110% OF 1RM PSN 4.BSQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_5REPS @75% 5.WOD_AMREP 8’ 3RDS OF -10 ALT OH LUNGES @42.5/30 -10 T2B THEN MAX REPS PSN 6.ACC_3SETS/1’…
W-U_3SETS/1’ -30”/30” ROTATION SIDE PLANK -15M REV BEAR WALK -30 JUMPING J 1.WOD AMRAP 30’ IN PAIRS -A) 10/8 CALS ROW B) SB BEAR HUG HOLD THEN CHANGE -A) 8 BURPEE BJO B) SB OVERHEAD HOLD THEN CHANGE -A) 4 BMU+ 8 T2B B) SB BEAR HUG HOLD THEN CHANGE -A) 200M RUN B) SB OVERHEAD HOLD…
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_TNG @50-55-60-65% E2MOM 6’ -2PC+1PJ_NO TNG @75-75-80% 3.DEF. CLEAN PULL -E2MOM 6’_3REPS @105% OF 1RM PC 4.FR SQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_7REPS @70% 5.ACC_ REV TABATA…
LONG SMR_10’ @FOCUS ON LATS AND HAMS 1.WOD_5 RDS @STEADY STATE ZONE! (NASAL BREATHE, VERY EASY PACE) -1’ JOGGING -1’ ROW -1’ ASSAULT BIKE -1’ SKIERG -1’ ROW -1’ SU @DAMPER 1-2 ON CARDIO MACHINES 2.ACC_3SETS -10/10 HALF KNEELING WOD CHOPS @EXPLOSIVE / BAND ON PULL-UP BAR -10 REV SNOW ANGELS
