Search

Tuesday 011182022

Warmup

A) 2 Rounds:

50 Jump Ropes 25 Mountain Climbers

Then, 3 Rounds:

12 Air Squats 9 Push-Ups 12 Sit-Ups

Tabata

1-Weighted glute bridges

2-Single leg vups

5 min stretch and roll out !

Strength

10 min

Work to a heavy 3 rep max hang clean. Squat or power.

-Or -

Emom 8 min

6 hang squat cleans with lighter weight or dbells.

WOD

FOR TIME:

48 Box Jump Overs (24, 20in) 24 Double DB FRONT RACK Box Step-Overs (50/35’s ) 8/6 Rope Climbs /40 kb swings 53/35 24 Burpee Box Jump Overs (24, 20in) 48 Db Deadlifts (50/35)


2 dbells if you have them !!


MODIFICATIONS

BJ OVER -jump Squats

BOX STEP OVERS-walking lunges ( weighted if you can )

ROPE CLIMBS /kb or db swings

BURPEE BJ OVER -line facing burpees (db facing burpee )

DB DEADLIFTS - good mornings ( band )


I will be going live at noon to go over the Wod and if you have any questions !! 😊



203 views0 comments

Recent Posts

See All

warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs

STRETCH 20 MIN STRENGTH SQUAT CLEAN & JERK 3-3-2-2-1-1 Final set is 1 @ 90-92% Rest as needed b/t all reps 4X3 REPS 1 ¼ FRONT SQUATS 55/65%

HIP THRUSTS BB Hip Thrusts: 5,5,3,3,10,10 Build to a heavy 3, aiming heavier than last weeks double, then drop & do 2 sets of 10. SKILLS Option 1: Got None A. EMOM 6-min: 2 x 2-3" deficit handstand pu