Work through the following stations:
1) 3 x 6-10 Active Lat
2) 3 x 3 High Hip
3) 3 x 3 Fast Transition
4) 3 x 3 Jumping Bar Muscle Up
5) Banded BMU from Box
6) Bar Muslce Up
ADV: Gymanstics WOD
EMOM x 20
#1) 3-6 BMU
#2) 50 Du's (30sec DU' practice)
#3) 5-10 strict HSPU / Box Push Ups
#4) Rest
EMOM x 12
1) 30-40 sec Back Lifts @10/5kg plate
2) 30-40 sec Alekna
3) 10 sec Front Lift - 10 sec hold - 10 sec Front Lift @10/5kg plate
4) 30-40 sec Plank Fun
6min AMRAP of:
100 DU´s - max. 1:30min
25 T2B
20 Burpee BJ over (24/20'' - Box facing)
ME single arm DB-Thrusters (30/20kg)
rest 3min
6min AMRAP of:
100 DU´s - max. 1:30min
25 T2B
20 Burpee BJ over (24/20'' - Box facing)
ME single arm Devil´s press (30/20kg)
rest 3min
6min AMRAP of:
100 DU´s - max. 1:30min
25 T2B
20 Burpee BJ over (24/20'' - Box facing)
ME alt. DB-Snatches (30/20kg)
- scale T2B and BBJo as needed to a heave at least 2min with the DB -
Every 90s for 12 sets do (build up / from floor)
4 sets
1 strict press 2 pushpress 3 pushjerk
4 sets
1 pushpress 2 pushjerk
4 sets
1 pushjerk
3 sets no rest
6-8 tall cleans (focus on speed)
6-8 barbell roll Outs
Teams of 2
AMRAP40 (mm/fm/ff)
1. Echo Bike cal. (60/55/50)
2. Row cal. (30/25/20)
3. Echo Bike cal. (50/45/40)
4. Row cal. (50/45/40)
5. Echo Bike cal. (30/25/20)
5. Row cal. (60/55/50)
- split as needed
Find 1 heavy weight you can carry for 10m
T.C. 15 min
In Teams of 2
Buy in: Accumulate 4min Sandbag Bear Hug
Then 4 Rounds (YGIG for each movement)
10m heavy Walking Lunges (2 x DB)
10 SA heavy DB S2OH (5 each side)
5 heavy DL (@75-80% of 1RM)
Buy Out: Accumulate 100m Sandbag Carry
Find 1 RM
then reduce weight:
4 SETS
6-10 reps
60-90sec Rest