Monday 11212022

warmup

core - Tabata

deficit-hip taps 45 lbs plate

Snatch

3-3-2-2-2

65-68-70-70-70%

WOD

Level 1

12 min amrap

3 wall facing Hspu

6 hang power cleans 185/125

9 Toes to bar

level 2

12 min amrap

3 strict Hspu / db press 35/25

6 Hang power cleans 135/95

9 toes to bar / knee raises

Recent Posts

See All

Friiiyahhh04262024

Warmup STRENGTH For load: split jerk: 5 reps x 2 sets at 50-60% 4 reps x 3 sets at 60-70% 3 reps x 2 sets at 65-75% WOD RX 2 rounds for reps of: 3:00 toes-to-bars 3:00 kettlebell swings (35/53 lb) 3:0

Thursday04252024

Stretch day !! STRENGTH - DEADLIFTS Warmup to your workout Weight! 5-4-3-2-1 WOD RX 7 x 1:00 rounds of: 21 double-unders 7 burpeesMax-reps deadlifts (225/315 lb) – Rest 2:00 between rounds. Level 2 7

Wednesday 04242024

Warmup STRENGTH For load: 16 min 3-3-3-3-3-3-3 Power clean Touch n go reps Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set WOD for time : Rx Run 200 m 50 wall balls 20/14 Run 20