Monday 04052021

Strength

Power clean + clean + jerk

2+1+1@65

2+1+1@70

Based off pc + jerk / not tng

Clean Pulls

Set 1/2 3@ 100%

Set 3/4 3@ 105%

Wod

20 min emom

15/10 cal row / ski same / bike erg 18/15

15 box jump over

3 power snatch

3/2 rope climbs / 8 strict pull-ups

Start @65% add weight each rd

Core / 5 min hollow hold

Every time you break

15 Russian twists

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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