Friday 05282021
Warmup
Strength
Test day
1 Rep Max SNATCH
‘BRICK TAMLAND’
WOD
20 min cap
27-21-18-15
Wall balls 20/14
Deadlifts 225/155
*Run 400 m after each set
Level 2
21-15-12-9
Wall balls14/10
Deadlifts 185/125
*Run 200 m after each
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See AllA.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
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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
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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
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