Friyeahhhh 11262021

WARMUP

ACTIVATION

3-5 Sets:

5 Snatch Balances (LIGHT LOADS)

SQUAT SNATCH

[All Percentages Based lOff 1RM Snatch]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

Rest 1-2 Minutes Between All Sets

WOD

5 Rounds For Time:

100 Meter Double Dumbbell Farmers Carry 50 / 35 lb's

20 GHD Sit-ups/ 30 abmat

10 Deadlifts 225 / 155 lb

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Wednesday 05082024

Here we go crew. A super-fun triplet to get you through hump day! On a 10:00 clock: 5 push presses – Build to a heavy set of 5 reps L1 7 rounds for time: 7 sumo deadlift high pulls (65/95 lb) 7 push p

Tuesday 05072024

Awesome job tackling Cindy crew! We worked through a fair bit of volume with all of the pull-ups, pushups and air squats, so Tuesday is more focused on our cardiovascular endurance and run recovery. T

Monday 05062024

Strength: 2 Snatch, EMOM 10 Rounds 1-2 @ 50% 3-4 @ 60% 5-6 @ 65% 7-8 @ 70% 9-10 @ 75% Benchmark Workout “CINDY” L1 As many rounds as possible (AMRAP) in 20 minutes of: 5 pull-ups 10 push-ups 15 air s