top of page
Search

Fri -yahhhh!! 09032021

Warmup

Gymnastics

Strict HSPU

15-10-5

Or

10-5-5 strict / 15-10-5 kip

Unbroken sets

Rest 2:30

Repeat


STRENGTH

Power Snatch ( unbroken )

10 reps@ 65

8 reps @ 70

6 reps @ 75

4 reps @80

2 reps @85


WOD

3 rds

400 m run

25 ft front rack lunge 2 kB or dB 53/35

7 ring muscle ups

25 ft oh lunge 2 kB or dB 53/35


Level 2

3rds

300 m run

25 ft walking lunge

6 ring rows 6 dips

25 walking lunge

169 views0 comments

Recent Posts

See All

Monday 04222024

WARMUP CORE - 4 min Tabata Single leg v-ups Hip taps STRENGTH EMOM 8 @ 50% back sqaut 2 front squats 2 back squats WOD RX As many rounds as possible in 10 minutes of: 10 thrusters (85/115 lb) 10 power

Friyahhh 04192024

Warmup Skills / EMOM 8 30sec hs hold 10 -15 ttb 10 HSPU 10-15 ttb 10 strict HSPU 10-15 ttb 10 ctw HSPU 10-15 ttb WOD QUARTER FINALS #4 Start with back to the bar every round ! RX Complete as many reps

Thursday04182024

Stretch day Stretch 20 min Tabata warmup Strength Bench press x5 sets x 5reps Take bar off rack hold 5 sec then.. hold 5 sec on chest reapeat! -Or - Quarter final workout #1 3 rds for reps : Work for

Comments


bottom of page