top of page
Search

Wednesday 06012021

MOBILITY

Banded Triceps Stretch – 1:00/side


1. Frog Stretch -1:00

3. Bottom Squat Hold – 1:00


ACTIVATION

3 Rounds for Quality:

1:00 Row

30′ Duck Walk

30′ Bear Crawl

10 Down Dog to Push-up

1 pausing oh squat 10 sec (increasing )


WOD

“Grimace”

21-15-9:

Overhead Squats (95 / 65 lb)

Toes to Bar


Directly into…


15-12-9

Thrusters (95 / 65 lb)

CTB Pull-Ups




Strength Stamina

5 Rounds:

5 Deadlifts (75%) of 1RM Deadlift


5 Bench Press (75%) of 1RM Bench Press- or

FLOOR PRESS

16 views0 comments

Recent Posts

See All

Tuesday 05212024

Warmup STRENGTH For load: Emom 10 2 split jerk: Build up to 70- 80 % WOD RX 4 sets for time: 600/750-m row Rest 3:00 between rounds. Score is slowest row. SCORE: TOTAL TIME Level 2 4sets for time: 500

MONDAY OPEN GYM

WARMUP 10 min Strength/ Skills RX EMOM 20: Odd min | 5 front squats Even min | 5 muscle-ups SCORE: LOAD LEVEL 2 EMOM 20: Odd min | 5 front squats Even min | 3 jumping muscle-ups/ strict pull-ups SCORE

Friyahhh 05172024

Strength - EMOM 5 2 SNATCHES (POWER OR FULL) (PAUSE 2 SEC AT KNEE ) Reset every rep (50-60% Rest 1 min EMOM 7 1 SNATCH (FULL OR POWER)(70-85%) WOD 3 RDS for time : Rx 100 DOUBLE UNDERS 15 LATERAL BURP

Comments


bottom of page