Search

Monday 08302021

Warmup

Strength

15 min find a 1RM Split jerk

WOD

4 rds

10 devil press 50/35’s

20 /16 cal row

60 double unders / 40 heavy rope

Level 2

4rds

10 1 arm devil press 50/35

15/10 cal row

40 double unders / 60 singles

Assault / 18/13

Level 2 -12/8

158 views0 comments

Recent Posts

See All

warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs

STRETCH 20 MIN STRENGTH SQUAT CLEAN & JERK 3-3-2-2-1-1 Final set is 1 @ 90-92% Rest as needed b/t all reps 4X3 REPS 1 ¼ FRONT SQUATS 55/65%

HIP THRUSTS BB Hip Thrusts: 5,5,3,3,10,10 Build to a heavy 3, aiming heavier than last weeks double, then drop & do 2 sets of 10. SKILLS Option 1: Got None A. EMOM 6-min: 2 x 2-3" deficit handstand pu