WARMUP
CORE
hip taps
Strength-
Back squats
work up to 80%then
4x3 reps@80%
WOD 20 Min EMOM
Min1 -10 deadlifts 225/155
Min2 -12 GHD/ abmat medballsitups
Min3 -10 power cleans 135/95
Min 4 -45sec recovery bike
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See AllWarmup Core - Tabata Russian twists Plate sit up get up / sit up & plate raise high over head WOD RX 5 rounds for time: 20 box jump-overs (20/24 in) 20 push-ups 20 pull-ups SCORE: TOTAL TIME Level 2 4
960
WARMUP CORE - 4 min Tabata Single leg v-ups Hip taps STRENGTH EMOM 8 @ 50% back sqaut 2 front squats 2 back squats WOD RX As many rounds as possible in 10 minutes of: 10 thrusters (85/115 lb) 10 power
1350
Warmup Skills / EMOM 8 30sec hs hold 10 -15 ttb 10 HSPU 10-15 ttb 10 strict HSPU 10-15 ttb 10 ctw HSPU 10-15 ttb WOD QUARTER FINALS #4 Start with back to the bar every round ! RX Complete as many reps
1330
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