WARMUP
Back Squat
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Set 4 – 10 reps @50%
WOD
5 rds for time
15 vups / 25 sit-ups
3 muscle ups / bar / 6 ctb
25 ft walking lunges
200 m run/ bike
Rd 1 farmer carry
Rd 2 front rack
Rd3 Over Head
Rd4 farmer carry
Rd5 front rack
WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65
STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-
Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders
