Search

Thursday 02172022

STRETCH DAY

OR

SQUAT

All Percentages Based Off 1RM Back Squat:

1 Set of 1 @ 70%

1 Set of 1 @ 78%

4 Sets of 3 @ 83%

1 Set of 3+ @ 83%

RECOVERY WOD 20 min

1 min max box step overs

1 min max abmat sit-ups

1 min max kb Sdhp

1 min max 1 db oh squat / front squat

1 min rest

144 views0 comments

Recent Posts

See All

WARMUP SQUAT CLEANS EMOM x 5: 1 rep @ 77-80% EMOM x 4: 1 rep @ 82-84% EMOM x 3: 1 rep @ 86-90% NO REST Front Squat Clusters: 1.1.1 x 3 sets rest 10 sec b/t reps rack the bar during rest rest 2min b

PUSH JERKS FROM RACK 1 rep every 45 sec x 12 reps 65-70% 1RM SJ ROWING 500/425m on the 3min for 6 sets @ fastest sustainable effort Score = accumulated time of all row intervals (not including rest) B

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