Thursday 03172022
STRETCH
DAY OR
HWPO
Warmup
Strength
every 90 sec for 6 min
Push press
1x10
1x10
2x10
Strict press /10 min
1x up to 10RM
3 x10 at 12%less
Wod x4
25/18 cal bike
10 dball cleans to shoulder 100/70
Use a kb if no ball
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See AllWARMUP 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
1540
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
1570
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
1490