Search

monday 06062022

strength

E2MOM x6 min

3x8 @ 68%

..right into

EMOM 3

pause front squats

3x3 60%

every 90sec x6:00

clean + front squat + jerk

4x2+2+1@65%

WOD HWPO

row 500 m easy

1:30 rest

300m

1:00rest

200 m

1:30 rest

2000 m trial

rest up to 5 min

250 m easy

-or -

HWPO CLASSIC

5x

2:00 on /1:00 rest

28/24 cal bike erg / 20/17 assault

max devil press in remaining time 35/25


166 views0 comments

Recent Posts

See All

WARMUP gymnastics/ grunt work 2RDS max strict pull-ups / band Sandbag Carry 50 feet max strict ring dips / band Sandbag Carry 50 feet Max Strict Knees to Elbows Sandbag Carry 50 feet Max Wall Facing H

WARMUP STRENGTH Shoulder Press Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85% Set 4 – 6 reps  @ 90% based off 5 RM 3 seated box jumps after every set. weighted vest if you have one.

WARMUP STRENGTH Choice of FS or OHS based on limiter/priority. Front Squat/ OH Squat Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85 Set 4 – 6 reps  @ 90% Rest as needed *% based off