top of page
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

Monday 04222024

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

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

Comments


bottom of page