Search

Monday 07192021

Warmup


Strength

Emom x6

Muscle snatch + snatch balance

0-3(2+2)

3-6(2+1)

Snatch pull + full snatch

2+2 70

2+2 75

1+2 78

1+2 80

1+2 80

1+2 82+

Wod

For time :

200 m run

4 ring muscle ups

8 burpee box jump over

400 m run

5 ring muscle ups

12 burpee box jump over

600 m run

6 ring muscle ups

16 burpee box jump over

800 m run

7 ring muscle ups

20 burpee box jump over

Level 2

100 m run

4 ctb

4 burpee box jump over

200 m run

6 ctb

6 burpee box jump over

300m run

8ctb

8 burpee box jump over

400 m run

10 ctb pull-ups

10 burpee box jump over

Use assistance if needed !


162 views0 comments

Recent Posts

See All

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