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
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
A.3 Hand Release Deadlifts @ Max Load This should run from 15-35 on a running clock B.As Many Rounds and Reps as possible in 5 minutes: Max Unbroken Toes to Bars Start a new round after you can't do a
WARMUP CORE - tabata scissors russian twists banded squats banded glute bridges STRENGTH BACK SQUATS every 2:00 x8:00 4x8 reps @67% HWPO WOD 3 Rounds For Time: 80 Double Under 40 Wall Ball 20/14 200 m
STRETCH DAY! Option A: Active Recovery WOD "Who-ville" On the 2:00 x 10 Rounds: 5 Strict Pull-ups/ ring rows 10 Air Squats 15 AbMat Sit-ups Max Calorie Row *Score: Total Calories Option B Run 5 k 3.6k