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…
WARM-UP AMRAP 8’ 20 HIGH KNEES 20 BUTT KICKS 5/5 SIDE LUNGES 5 BURPEE PULL-UPS 5 STIFF LEGGED RDL @BB 5 HPC+J @BB STRENGTH_TC:22’ FIND YOUR DEADLIFT MAX CONDITION IN 10′ E2MOM @BB 50/35 5X DT 12 DEADLIFTS + 9 HANG POWER CLEANS + 6 PUSH JERKS ACC_3RFQ 10M BACK RACK LUNGES…
WARM-UP A. AMRAP 4’ 1’ SKI/ROW @SKILL_STOP AT CHEST 10/10 SL GLUTE BRIDGE 5/5 SCORPIONS B. AMRAP 4′ – @EASY 20 SHOULDER TAPS 10 SCAP PULLS 5/5 BOX STEP-UPS @50/40 1 ROPE CLIMB WOD AT 0:00_TC: AT 7:00 400/320-300/240-200/160M ROW 20-16-12 DB (1) STEP-UPS @50/40CM ; @22.5/15 DB (B: DB SCALE AS NEEDED ;…
WARM-UP AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 5 BURPEES 10 ALT LUNGE STRETCH 10 ALT COSSACK SQUATS 5 BOX JUMPS @50/40 STRENGTH_TC:22’ BACK SQUAT FIND 1 RM CONDITION EMOM 7’ 10 BURPEE BOX JUMP OVERS @60/50 ACC_3RFQ 10/10 SL RDL 30”/30” SINGLE LEG STANDING @OTHER SIDE…
WARM-UP AMRAP 8’ @EASY 1’ SKI/ROW 5 DOWN-UPS 5 INCHWORMS 10 JUMP SQ 5 HPC @BB 5 PP @BB WOD_2 PERSON TEAM AMRAP 24’ 1K/800M ROW 40 SYNCHRO PUSH PRESSES @30/20 _SYNCHRO ON TOP 40 SYNCHRO SIT-UPS 40 SYNCHRO HANG POWER CLEANS @30/20 _SYNCHRO ON SHOULDERS (B: @EMPTY BB ; RX: @SAME WEIGHT, BUT PUSH…
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPSN @BB 5 OHS @ 3”PAUSE 5 BOX JUMPS @50/40 B. AMRAP 6’ 3 STRICT PRESS @INC W TO 70% 6 BB FACING BURPEES STRENGTH STRICT PRESS_E90” 6X2 @85% WOD_FOR TIME_TC:18’ 250/200M SKI/ROW 25 BOX JUMP OVERS @60/50 250/200M SKI/ROW 20…
WARM-UP A. AMRAP 6’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 20 ALT PLANK TWISTS 20” ACTIVE HANG 20″ HS HOLD WOD_2 PERSON TEAM FOR TIME_ TC:25′ 90M DUO DB OH CARRY @22.5/15 80 SIT-UPS 70 SYNCHRO JUMP SQUAT 60 T2B 50 DUO DB THRUSTERS @22.5/15 40 DUO DB DEADLIFTS @22.5/15…
WARM-UP A. AMRAP 6’ 20 HIGH KNEES 20 BUTT KICKS 5/5 SIDE LUNGES 5 DOWN-UPS 5 STIFF LEGGED RDL @BB 5 HPC+J @BB B. AMRAP 4’ 3 DL @INC W TO 70% 5 PULL-UPS STRENGTH DEADLIFT_E90” 6X2 @85% WOD_FT_TC:13’ 21-15-9 CLEAN & JERK @50/35 PULL-UPS WB SIT-UPS @9/6 (B: BB @35/20, RING ROW,…
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5 INCHWORMS 10 JUMP SQ 5 BURPEES WOD AT 0:00 40 BURPEES AT 5:00 30 BURPEES 10/8CALS SKI/ROW AT 10:00 20 BURPEES 20/16CALS SKI/ROW AT 15:00 10 BURPEES 30/24CALS SKI/ROW AT 20:00 40CALS ROW ACC 3RDS FOR QUALITY 5/5 SL JUMP FOR HEIGHT 10 HAMS CURLS ON…
WARM-UP A. AMRAP 6’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 10 ALT LUNGE STRETCH 5/5 SIDE LUNGES 5/5 WINDMILLS 30” JUMP ROPE B. AMRAP 6’ 3 BSQ @INC W TO 70% 4/4 SINGLE ARM DB THRUSTERS STRENGTH BACK SQUAT_E90” 6X2 @85% WOD_FOR TIME_TC:12’ 175 DU 65 DB (2) THRUSTERS…
