Search

Friday yahhhhh!!!09102021

Warmup

Core X3

:45 hollow rocks

1:00 Plank

16 alt vups

Strength

Strict press + push press

3+6 @75

3+6@75

3+6@80

2+4@85

2+4@85

Wod

Death by BFB

Min 1 -2 BFB

Min 2 -4 BFB

Min 3 -6 BFB

Etc.. add 2 reps until you can no longer finish in the time frame.

Accessory /pulling

80 banded supinated grip ctb pull-ups ! Sets of 8-12 reps


188 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