top of page
Search

THURSDAY09072023

STRETCH DAY 20 MIN


ACTIVE RECOVERY


800 M RUN

800 M ROW

2000K BIKE

400 M ROW

400M RUN



WOD/IF NOT YOUR RECOVERY DAY!

RX

2 rounds for time: 100-ft DB/KB walking lunges (53/70 lb) 400-m run 10 wall walks 400/500-m row – Use two DB/KBs held in a farmers carry.

SCORE: TOTAL TIME

LEVEL 2

2 rounds for time: 100-ft DB/KB walking lunges (35/53 lb) 400-m run 7 wall walks 400/500-m row – Use two DB/KBs held in a farmers carry.

SCORE: TOTAL TIME

LEVEL3

2 rounds for time: 100-ft DB/KB walking lunges (26/35 lb or unweighted) 400-m run 5 partial range of motion wall walks 400/500-m row – Use two DB/KBs held in a farmers carry.

SCORE: TOTAL TIME

SKILL WORK

Post-workout: For completion: 1:30 side plank hold, left 1:30 side plank hold, right – Complete all of one side before switching to the other.


138 views0 comments

Recent Posts

See All

Friyahhh 04192024

Warmup Skills / EMOM 8 30sec hs hold 10 -15 ttb 10 HSPU 10-15 ttb 10 strict HSPU 10-15 ttb 10 ctw HSPU 10-15 ttb WOD QUARTER FINALS #4 Start with back to the bar every round ! RX Complete as many reps

Thursday04182024

Stretch day Stretch 20 min Tabata warmup Strength Bench press x5 sets x 5reps Take bar off rack hold 5 sec then.. hold 5 sec on chest reapeat! -Or - Quarter final workout #1 3 rds for reps : Work for

Wednesday 04172024

Strength EMOM 10 10 Weighted glute bridges/bar 12 bent over rows / bar WOD RX AMRAP 20: 400-m run 50 KB swings (53/70 lb) 400-m single-KB farmers carry (run if you can ) – Partners run together and br

Comments


bottom of page