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Monday 05102021

Warmup


Core

Tabata


STRENGTH

emom x12

Bench press 7

Bent over rows 10


WOD

5 rds

1000/800 bike

400 m run


Level 2

3 rds

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Friyahhh 05172024

Strength - EMOM 5 2 SNATCHES (POWER OR FULL) (PAUSE 2 SEC AT KNEE ) Reset every rep (50-60% Rest 1 min EMOM 7 1 SNATCH (FULL OR POWER)(70-85%) WOD 3 RDS for time : Rx 100 DOUBLE UNDERS 15 LATERAL BURP

Thursday 05162024

Stretch Day ! For load: DEADLIFT 3-3-3-3-3+ – Max reps on the last set. CARDIO PARTY FOR TIME 500M RUN ( around complex ) 50 CALORIES SKI 200M DUAL DUMBBELL FARMERS CARRY 50 CALORIES ROW 200M DUAL DUM

Wednesday 05152024

Warmup SKILLS EMOM 15 Min 0-4 (5-10 )strict HSPU / strict press (Use no more than abmat &plate) Min 5-9 (30 )crossovers / du / sing Min 10-14( 2-5) ring mu / bar / rows and dips WOD RX For time: 27-21

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