Warmup
TABATA
PLANK
BACK SUPPORT
Test
Find 1 RM BENCHPRESS
WOD 3 rds goal ( 6:30-7:30) per rd
Every 10 min
50 Ab mat sit-ups
30/22 cal ass
50 wall balls 20/14
Level 2
35 ab mat sit-ups
20/15 cal ass
35 wall balls
Subs
35/28 row / ski / erg
Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se
WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l
Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme
