Thursday 06162022
STRETCH AND ACTIVE RECOVERY
STRETCH 20 min
or lift of choice
Active Recovery Wod
3 rds
bike 500 m
max toes to bar
row 400 m
max double unders
1:00 rest
option 2
level 1 run 5 k
level 2 run 3.6 k
level 3 1.6 k
STRETCH AND ACTIVE RECOVERY
STRETCH 20 min
or lift of choice
Active Recovery Wod
3 rds
bike 500 m
max toes to bar
row 400 m
max double unders
1:00 rest
option 2
level 1 run 5 k
level 2 run 3.6 k
level 3 1.6 k
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00