Search

Friday 08062021

Warmup

3rds for max reps

40 sec hollow rocks

40 sec Russian twists

40 sec vups

20 sec rest

Strength

E2MOM 8 min

7 front squats @60%

5 front squats @ 65-70

3 front squats @70-75

1 front squat 80+

Wod -

5 rounds for time of:

250-m run

1 clean

Time cap: 7 min.

Rest 5 min

5 rounds for time of:

200m run

1 clean

8 min cap

10 cleans in total ! You pick your weight and increase every rd !!

146 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