top of page
Search

Monday 08162021

Warmup


Core

8 min amrap

20 hollow rocks

20 toe touches

20 vups


Back squats

3@75

3@80

3@85

3@85

3@90

WOD

10 min amrap

200 m run

6 bmu

3 squat cleans 225/155


Goal 4 + rds !


Level #2

4 bmu

3 squat cleans 185/125


Level# 3

6 ctb

172 views0 comments

Recent Posts

See All

Thursday 05232024

Stretch Day !! WOD RX 5 rounds for time: 8 handstand push-ups 8 alternating front rack lunges (75/115 lb) 8 push presses (75/115 lb) 400-m run SCORE: TOTAL TIME Level 2 5 rounds for time: 8 pike push-

Wednesday 05222024

Core - Tabata Hollow hold Scissors SKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 1-rep power snatch + overhead squat WOD RX 10 rounds for time: 4 deadlifts (105/155 lb) 3 hang power snatch

Tuesday 05212024

Warmup STRENGTH For load: Emom 10 2 split jerk: Build up to 70- 80 % WOD RX 4 sets for time: 600/750-m row Rest 3:00 between rounds. Score is slowest row. SCORE: TOTAL TIME Level 2 4sets for time: 500

Comments


bottom of page