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
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
WARMUP STRENGTH FRONT SQUATS Every 2 min x10 4 reps @ 70% Wod 3X 100 Double Unders 8 Sand Bag Clean 130/100 24 Toes To Bar Accessory c3 8 banded strict ctb 12 skull crushers
Stretch day !! Or lift of choice. Optional Active Recovery 4 Rounds For Time 400 Meter Run 20 Double Kettlebell Russian Swings 100 Meter Double Kettlebell Front Rack Carry only Kettlebells: 53 / 35 l
Warmup Strength - Squat snatch EMOM 9 wave 3@74 2@77 1@ 80 Every 90 sec till 4:30 Snatch pulls 3x4 at 90% HWPO Wod 12 min amrap 200 m run 10 push press 95/65 20 front rack lunge 95/65 50 double unders