top of page
Search

Tuesday 01092024

Warmup

Core - TABATA

medball sit-ups

Hollow holds


STRENGTH

15 min build to a heavy complex

1 squat Clean

2 Front squats



WOD

RX

AMRAP 5:00

Row 500 meters

Max wall-ball shots (14/20 lb) (9/10 ft)

– Rest 5:00 –

AMRAP 5:00

Row 500 meters

Max med-ball cleans (14/20 lb)

LEVEL 2

Same as RX’d

Level 3

AMRAP 5:00

Row 400 meters

Max wall-ball shots (10/14 lb) (9/10 ft)

Rest 5:00

AMRAP 5:00

Row 400 meters

Max med-ball cleans (10/14 lb)


Sub Row for ass bike 30/21 cal


SKILL WORK

Post workout:

400-meter partner medicine ball carry– Trade off as needed.



141 views0 comments

Recent Posts

See All

Tuesday 03052024

Strength Shoulder press 2-2-2-2-2-2-2-2 *25 ft hsw after each set /:20s Handstand hold WOD RX Every 4:00 for 5 rounds: 400/500-m row – Rest the remaining time in the interval. – Score is slowest inter

Monday 03042024

WARMUP Core - banded glute  bridges Banded walks Strength EMOM12 2 Deadlifts (work to a heavy) 5-10 ctb pull-ups / pull-ups / Jp WOD RX For time: 45 deadlifts (155/225 lb) 45 handstand push-ups SCORE:

Friday 03012024

Warmup STRENGTH Weighted strict pull-ups Build to a heavy Use a band if you don’t have strict pull-ups yet. FRIDAY NIGHT LIGHTS !! WARMUP STARTS AT 4:30pm WOD 24.1 RX For time: 21 dumbbell snatches, a

bottom of page