Warmup
Core
Tabata
-hollow hold
-bird dogs
STRENGTH
Bench press
3-3-3-3-3-3
PAUSE 1 sec on chest
WOD
“COLD TOILET SEAT“
18 min Amrap
20-40-60-80-100
Double Unders
10-20-30-40-50
Cal bike
5-10-15-20-25
Burpee on 2’’ plate
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See AllWarmup STRENGTH For load: 16 min 3-3-3-3-3-3-3 Power clean Touch n go reps Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set WOD for time : Rx Run 200 m 50 wall balls 20/14 Run 20
890
Warmup Core - Tabata Russian twists Plate sit up get up / sit up & plate raise high over head WOD RX 5 rounds for time: 20 box jump-overs (20/24 in) 20 push-ups 20 pull-ups SCORE: TOTAL TIME Level 2 4
1470
WARMUP CORE - 4 min Tabata Single leg v-ups Hip taps STRENGTH EMOM 8 @ 50% back sqaut 2 front squats 2 back squats WOD RX As many rounds as possible in 10 minutes of: 10 thrusters (85/115 lb) 10 power
1380
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