Search

Monday 04012021

Warmup 6 min

2 min bike

5 burpees

5 snatch balance dowel /bar

5 oh squats

5 front squats

5 back squats

5 scap pull-ups


Stamina Squats

On the Minute x 12 min (6rds )

Min 1 – 1 Front Squat

Min 2 – 2 Back Squats


Olympic Stamina

For Time: 16 min cap

12 Ring Muscle-Ups/ burpee pull-ups

12 Squat Snatches (70%) of 1RM Snatch

9 Ring Muscle-Ups/

9 Squat Snatches (75%) of 1RM Snatch

6 Ring Muscle-Ups/

6 Squat Snatches (80%) of 1RM Snatch


Scaling reps on this one is a great way to still practice your muscle ups and heavier squat snatches !!


WOD

“Sore Eyes”

AMRAP 15 min

20 Wallballs (20 / 14 lb)

20 Power Snatches (75 / 55 lb)

20 Box Jumps (24″/20″)

20 Push Presses (75 / 55 lb)

20/14 Calorie Row

5 views0 comments

Recent Posts

See All

Monday 05172021

Warmup TABATA PLANK BACK SUPPORT Test Find 1 RM BENCHPRESS WOD 3 rds goal ( 6:30-7:30) per rd Every 10 min 50 Ab mat sit-ups 30/22 cal ass 50 wall balls 20/14 Level 2 35 ab mat sit-ups 20/15 cal ass

Friday 05142021

Warmup X2 1 min bike /run 5 inch worm 10 kB swings 5 btn push press 5 btn push jerk 5 oh squats 1:00 shoulder distr 1:00 couch stretch Strength 5 sets x 3 reps Snatch balance( bar) 1 above parallel

Thursday 05142021

Stretch 25 min Core - Tabata Hollow holds Active recovery EMOM 20 minutes of: Min 1: 12/10 Calorie Row Min 2: 40 double unders Min 3: 10 -15 V-ups Min 4: 15 weighted glute bridges Min 5: 10 each dB kn