Warmup
Core - x2
1 min on / 1 min off
Russian twists
Plank
Pike leg lifts over kB
Strength emom 10
3 Deadlifts ( increasing )
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
Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se
WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l
Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme
