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

Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb

Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se

White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h

bottom of page