lun team
wup
800mt easy run
wod
Team of 2
IGO UGO – (divide the reps as u want)
100 wallball
50 boxjump
100 swing
50 HSPU
cout
Stretching
mart WL
wup
2 x
5 kang squat
10 pvc up raises
15+15 star // lat. Plank
bb preimer
From HH -> M P S clean + 3 fs
From H -> M P S clean + 3 fs
wod
Every 2’ x6round
3 HSCLEAN @50/35
10 lat. bp
cout
B+a
merc ED
wup
pre -> 10+10 hip / knee / ankle rot.
7’ dodgeball
wod
3X
6’ – 800mt +r
4’ – 400mt+r
EMOM style
cout
3×12
BB Seated press BTN
giov Gym
wup
3x 40”on20”off
Banded pull 31×2
Hollow rock/arch
Cossak squat
wod
Strict WTD pullup
Every 75” per 10 sets
1 @85% 1RM
Then
3x
Max UB pullup
Strict+kipping
cout
For time
Ladder 10-50 goblet squat
20 DU
ven HD
wup
3x
7+7 Armes Banded Tspine rot.
10 scapular pushup
7 Banded press
wod
15’ to find
10rm push press
Then:
5×5 push press @same weight every 60”
cout
Amrap 4’
16 rev lounges @40/30
16 MB russian twist
sab. REOPEN
wup
With PVC
3x
10 oh situp
10 Goodmorning
10 snatch balance
then
2x
10 swing
10 dl @ebb
10 ps @ebb
+
8 k2e
10 dl @35/20
5 ps
+
3x
7 ttb
5 dl @50/35
3 ps @50/35
wod
15.1
Amrap 9’
15 TTB
10 DL @50/35
5 snatch @50/35
cout
B+a