Monday 11292021

Warmup

Skills

3 Sets:

1 Unbroken Set Of Ring Muscle-Ups

800 Meter Recovery Run Between Sets (1600m Total).

Strength

10 min work to a heavy power snatch

Wod

‘Scar face ‘

For Time

2 Rounds:

8 Power Snatches 155 / 105 lb

8 Bar-Facing Burpees

2 Rounds:

8 Power Snatches 135 / 95 lb

8 Bar-Facing Burpees

2 Rounds:

8 Power Snatches 115 / 85 lb

8 Bar-Facing Burpees

Level 2

Skills

Max set of pull-ups

Run 800 or bike 1600

Wod level 2

Weight

115/85

105/75

95/65

Recent Posts

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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

Tuesday 04232024

Warmup 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