top of page
Search

Monday 02262024

Warmup


STRENGTH

EVERY 2 min x9 rds (building)

1 power clean

1 clean & jerk


WOD

RX

4 x 2-minute rounds for reps of:

12-cal row

24 double-unders

Max-reps wall-ball shots (14/20 lb) (9/10 ft)

Rest 2 minutes between rounds.

Level 2

4 x 2-minute rounds for reps of:

12-cal row

24 double-unders

Max-reps wall-ball shots (10/14 lb) (9/10 ft)–

Rest 2 minutes between rounds.

Level 3

4 x 2-minute rounds for reps of:

9-cal row

24 single-unders

Max-reps wall-ball shots (6/10 lb) (9/10 ft)– Rest 2 minutes between rounds.


ABOUT THE WORKOUT

INTENDED STIMULUS

  • At least 10-15 wall-ball shots per round; 40-60+ total.

  • Row in 45 seconds or less.

  • Double-unders in 30 seconds or less.

  • At least 30 seconds to accumulate wall-ball shot reps in large and/or unbroken sets.

179 views0 comments

Recent Posts

See All

Tuesday 04232024

Warmup Core - Tabata Russian twists Plate sit up get up / sit up & plate raise high over head WOD RX 5 rounds for time: 20 box jump-overs (20/24 in) 20 push-ups 20 pull-ups SCORE: TOTAL TIME Level 2 4

Monday 04222024

WARMUP CORE - 4 min Tabata Single leg v-ups Hip taps STRENGTH EMOM 8 @ 50% back sqaut 2 front squats 2 back squats WOD RX As many rounds as possible in 10 minutes of: 10 thrusters (85/115 lb) 10 power

Friyahhh 04192024

Warmup 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

Opmerkingen


bottom of page