top of page
Search

Monday 12202021

Warmup


Split jerks

5-4-3-2-1-1-1

‘sagers wager’

Wod 20 min cap

5 Rounds For Time:

60 Double Unders

15 Overhead Squats 115 / 85 lb

3 Rope Climbs (15ft.)


DOUBLE UNDERS

- Reduce Reps

- 1:00 Cap

- 60 Line Hops

- 75 Single Unders

- 1:00 On Any Machine

OVERHEAD SQUATS

- Reduce Reps

- Reduce Load

- Front Squats

- Single Dumbbell


ROPE CLIMBS

- Reduce Height

- Reduce Reps

- 3 Strict Pull-Ups + 3 Strict Knees To Chest = 1 Rope

- 3 Renegade Rows = 1 Rope

168 views0 comments

Recent Posts

See All

Thursday 05232024

Stretch Day !! WOD RX 5 rounds for time: 8 handstand push-ups 8 alternating front rack lunges (75/115 lb) 8 push presses (75/115 lb) 400-m run SCORE: TOTAL TIME Level 2 5 rounds for time: 8 pike push-

Wednesday 05222024

Core - Tabata Hollow hold Scissors SKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 1-rep power snatch + overhead squat WOD RX 10 rounds for time: 4 deadlifts (105/155 lb) 3 hang power snatch

Tuesday 05212024

Warmup STRENGTH For load: Emom 10 2 split jerk: Build up to 70- 80 % WOD RX 4 sets for time: 600/750-m row Rest 3:00 between rounds. Score is slowest row. SCORE: TOTAL TIME Level 2 4sets for time: 500

Comments


bottom of page