Search

Friday 06252021

Warmup

Core - x2

1 min on / 1 min off

Russian twists

Plank

Pike leg lifts over kB

Strength emom 10

  1. 3 Deadlifts ( increasing )

  2. 5-7 Strict pull-ups

WOD

‘Your Mom Goes To College

4x4:30 min AMRAP

Run400m run

18 deadlifts 225/155

Max wall balls 20/14

Rest 1:30

Goal is 18 + per rd

level 2

run 200 m

18 deadlifts 185/125

max wall balls

Rest 1:30


151 views0 comments

Recent Posts

See All

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

WARMUP strength strict press every 1:30 1x10@65 1x8 @70 1x6@ 74 power snatch every 2:00 1x4 @55 1x3@60 1x2@ 67 1x1@ 70% WOD 4 Rounds For Time: 20/15 Cal Fan Bike 15 Handstand Push Up/ db push press 10