Search

Friday 05142021

Warmup

X2

1 min bike /run

5 inch worm

10 kB swings

5 btn push press

5 btn push jerk

5 oh squats

1:00 shoulder distr

1:00 couch stretch


Strength

5 sets x 3 reps Snatch balance( bar)

1 above parallel

1 at parallel

1 below parallel

(Foot work )

Emomx8 (increasing )

2 hang power snatch

1 power snatch

Wod

Nate 20 amrap

2 ring mu / bar

4 HSPU

8 kB swings 70/53

Level 2

Amrap 20

4 shoot threws / banded strict pull-ups

8 push-ups

8 kB swings 53/35


157 views0 comments

Recent Posts

See All

A.3 Hand Release Deadlifts @ Max Load This should run from 15-35 on a running clock B.As Many Rounds and Reps as possible in 5 minutes: Max Unbroken Toes to Bars Start a new round after you can't do a

WARMUP CORE - tabata scissors russian twists banded squats banded glute bridges STRENGTH BACK SQUATS every 2:00 x8:00 4x8 reps @67% HWPO WOD 3 Rounds For Time: 80 Double Under 40 Wall Ball 20/14 200 m

STRETCH DAY! Option A: Active Recovery WOD "Who-ville" On the 2:00 x 10 Rounds: 5 Strict Pull-ups/ ring rows 10 Air Squats 15 AbMat Sit-ups Max Calorie Row *Score: Total Calories Option B Run 5 k 3.6k