warmup
strength
Front Squats
10-8-8-8
60-65-70-75%
WOD
0:00-10:00
3 rds
15 thrusters 95/65
20 ttb
@ 13:00-19:00
AMRAP
6 shuttle sprints x50 ft
4 wall walks
score=Time & reps
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See AllWarmup Skills / EMOM 8 30sec hs hold 10 -15 ttb 10 HSPU 10-15 ttb 10 strict HSPU 10-15 ttb 10 ctw HSPU 10-15 ttb WOD QUARTER FINALS #4 Start with back to the bar every round ! RX Complete as many reps
1050
Stretch day Stretch 20 min Tabata warmup Strength Bench press x5 sets x 5reps Take bar off rack hold 5 sec then.. hold 5 sec on chest reapeat! -Or - Quarter final workout #1 3 rds for reps : Work for
1120
Strength EMOM 10 10 Weighted glute bridges/bar 12 bent over rows / bar WOD RX AMRAP 20: 400-m run 50 KB swings (53/70 lb) 400-m single-KB farmers carry (run if you can ) – Partners run together and br
1320
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