top of page
Search

Monday 10292023

Warmup


10-1:

Bench press

– Add load every set.

– Rest as needed.

WOD


RX

For time:

21 chest-to-bar pull-ups

63 double-unders

15 chest-to-bar pull-ups

45 double-unders

9 chest-to-bar pull-ups

27 double-unders

SCORE: 

TOTAL TIME


Level 2

For time:

21 pull-ups

63/1:30 double-under attempts

15 pull-ups45/1:00 double-under attempts

9 pull-ups27/:30 double-under attempts

SCORE: 

TOTAL TIME


Level 3

For time:

15 ring rows

45 single-unders

12 ring rows

36 single-unders

9 ring rows

27 single-unders

137 views0 comments

Recent Posts

See All

Friyahhh04122024

Strength Split jerk: 3 reps x 3 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 3 sets at 90%+ WOD RX 3 rounds for time: 15 power cleans (105/155 lb) 400-m run Plank hold for time equal to run time –

Thursday 04112024

Stretch day !! SKILL WORK Pre-workout: On a 10:00 clock: Build to a heavy weighted strict pull-up or your first strict pull-up WOD RX AMRAP 10: 30 walking lunges 6 strict pull-ups 5 KB strict presses/

Wednesday 04102024

Warmup SKILL WORK Pre-workout: On a 10:00 clock: Practice 5-7 sets of a power snatch + overhead squat single from the floor. RX 5 x 2:30 rounds: 10 overhead squats (65/95 lb) 30 lateral hops over bar

Comments


bottom of page