Stretch day
Or
BENCH PRESS 4x
10 single arm DB sea saw bench press
WOD BENCH MARK
‘Helen ‘
RX
3 rounds for time:
400-m run
21 KB swings (35/53 lb)
12 pull-ups
SCORE:
TOTAL TIME
Level2
3 rounds for time:
400-m run
21 KB swings (26/35 lb)
12 pull-ups
SCORE:
TOTAL TIME
Level 3
3 rounds for time:
200-m run21 KB Swings (18/26 lb)
12 jumping pull-ups
Or
ACTIVE RECOVERY
800 m run
6-8-10
Cal bike
Burpees
400 m run
6-8-10
Cal ski
Burpees
200 m run
6-8-10
Cal row
Burpees
WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65
STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-
Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders
