top of page
Search

Monday 08232021

WARMUP

5 min handstand walk practice

Deadlifts

12-9-6-3-1

Start at 50% build

WOD

SE7EN 20 min cap

50 double unders / 35 heavy rope

21 ring dips

42 kB swings 70/53

50 double unders/ 35 heavy rope

15 ring dips

30 kB swings

40 double unders / 35 heavy rope

9 ring dips

18 kB swings

Level 2

35 double unders

15 ring dips / box

42 kB swings 53/35

35 double unders

12 ring dips / box

30 kB swings

35 double unders

9 ring dips

18 kB swings


193 views0 comments

Recent Posts

See All

Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o

Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists

Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00

bottom of page