top of page
Search

Monday 04122021

Warmup

Core -

4 rds

10 birddogs

30 sec side plank


Power clean + clean + jerk

2+1+1@70

2+1+1@70

1+1+1@75

1+1+1@75

1+1+1@85

1+1+1@85


WOD

20 -15-10-15-20

Wallballs

Floor press 50/35

Ab mat sit-ups / ghd

Buy out - 35 burpees to target




221 views0 comments

Recent Posts

See All

Wednesday 05222024

Core - Tabata Hollow hold Scissors SKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 1-rep power snatch + overhead squat WOD RX 10 rounds for time: 4 deadlifts (105/155 lb) 3 hang power snatch

Tuesday 05212024

Warmup STRENGTH For load: Emom 10 2 split jerk: Build up to 70- 80 % WOD RX 4 sets for time: 600/750-m row Rest 3:00 between rounds. Score is slowest row. SCORE: TOTAL TIME Level 2 4sets for time: 500

MONDAY OPEN GYM

WARMUP 10 min Strength/ Skills RX EMOM 20: Odd min | 5 front squats Even min | 5 muscle-ups SCORE: LOAD LEVEL 2 EMOM 20: Odd min | 5 front squats Even min | 3 jumping muscle-ups/ strict pull-ups SCORE

Comments


bottom of page