Search

Monday funday !!!09202021

Core work x3

15 pike leg lifts over paralletes or kB

15 hollow rocks

Max l sit on rings/ bar hang lsits

Strength

Every 1:30 x 8rds

6 back squats

4 front squats

At 75% of max front squats

Gymnastics x5 min emom

1-2 Legless/ 2 reg rope Climbs / strict pull-ups


WOD

Every 4 min x 5 rds

16/12 cal ass

16 wall balls

50 ft handstand walk

Level 2

14/10 cal ass

14 wallballs

2 wall walks :10 sec hold / :30 sec plank taps

18/14 c2

14/10 echo

198 views0 comments

Recent Posts

See All

warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs

STRETCH 20 MIN STRENGTH SQUAT CLEAN & JERK 3-3-2-2-1-1 Final set is 1 @ 90-92% Rest as needed b/t all reps 4X3 REPS 1 ¼ FRONT SQUATS 55/65%

HIP THRUSTS BB Hip Thrusts: 5,5,3,3,10,10 Build to a heavy 3, aiming heavier than last weeks double, then drop & do 2 sets of 10. SKILLS Option 1: Got None A. EMOM 6-min: 2 x 2-3" deficit handstand pu