Friyeahhhh 06072023

Warmup

Strength

Split jerk

3-3-2-2-1-1-1

For time:

800/1000 meter row

then,

5 rounds:

25 pull-ups

7 push jerks (95/135 lb)

SCORE:

TOTAL TIME

INTERMEDIATE

For time:

800/1000 meter row-

then,

5 rounds:

15 pull-ups

7 push jerks (75/115 lb)

SCORE:

TOTAL TIME

BEGINNER

For time:

800/1000 meter row-

then,

5 rounds:

10 jumping pull-ups

7 push jerks (55/75 lb)

Rowing substitutions:

1) Run: 800-m

2) C2 bike: 1,600/2,000-m

3) Assault bike: 1,750/2,500-m

4) Echo bike: 1,750/2,500-m

5) SkiErg: 800/1,000-m

Recent Posts

See All

Monday 12112023

Warmup TABATA CORE - Scissors Plank jacks STRENGTH Emom 8 1 split jerk @70 % + Lighter will do 2 split or 2 push jerks WOD RX For time: 100 double-unders 75 hang power cleans (55/75 lb) 50 GHD sit-up

Friyahhh12082023

Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o

Thursday 12072023

Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists