top of page
Search

Thursday 08242023

Stretch day 20 min


Or lift


Deadlifts

10-10-7-7-4-4-1-1

Start at 50%


WOD

RX

5 rounds for reps:

:20 calorie row

:40 rest

:40 calorie row

:20 rest

1:00 burpees/ up downs

1:00 rest


INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

SKILL WORK

Post-workout:Accumulate:50 seated leg raises


INTENDED STIMULUS

  • 20+ reps (calories + burpees) each round.

  • Advanced athletes should aim for closer to 30+ reps in each round.

  • Each round should be a sprint.



SCALING


  • Reduce burpee to up-downs.

  • Reduce row time.

  • Utilize row substitutions if needed.

103 views0 comments

Recent Posts

See All

Wednesday 05222024

Core - Tabata Hollow hold Scissors SKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 1-rep power snatch + overhead squat WOD RX 10 rounds for time: 4 deadlifts (105/155 lb) 3 hang power snatch

Tuesday 05212024

Warmup STRENGTH For load: Emom 10 2 split jerk: Build up to 70- 80 % WOD RX 4 sets for time: 600/750-m row Rest 3:00 between rounds. Score is slowest row. SCORE: TOTAL TIME Level 2 4sets for time: 500

MONDAY OPEN GYM

WARMUP 10 min Strength/ Skills RX EMOM 20: Odd min | 5 front squats Even min | 5 muscle-ups SCORE: LOAD LEVEL 2 EMOM 20: Odd min | 5 front squats Even min | 3 jumping muscle-ups/ strict pull-ups SCORE

Comments


bottom of page