top of page
Search

Tuesday 03072023

WARMUP


STRENGTH


2 Split Jerks

*Build to a tough double


EMOM 4 minutes (4 sets):

1 Hang Squat Snatch @ 65-70%


EMOM for 4 minutes (4 sets):

1 Power Clean and Jerk @ 65-70%



WOD

2 Rounds for Time:


4 Rope Climbs / 20 pull-ups

12 Ring Dips/ banded

48 Double-Unders


Rest 1 minute between each round

*ring dips: full range - shoulders touch rings, arms extended

129 views0 comments

Recent Posts

See All

Thursday 02292024

OPEN EVE🙌🙌🙌🙌 Stretch day ! Strength Bench press x 6 4 pausing at chest for 2 sec WOD Active recovery 2k/1.8k Bike 30 AbMat Sit-ups 400 Meter Run/ row 20 AbMat Sit-ups 400 Meter Run/ row 10 AbMat S

Wednesday 02282024

WARMUP STRENGTH 8 sets for load(every :90 sec ) 1 snatch pull 1 hang power snatch 1 hang squat snatch – All hang reps start from above the knee. 2 drop sets: 1 complex at 95% 1 complex at 90% – Welcom

Tuesday 02272024

Warmup Core - Tabata Weighted glute bridges Lat pull downs band Strength EMOM 10 Min1. 6 Deadlifts 55% Min2. 3 high box jumps WOD RX Amrap 10 1 bmu / box / band 1 burpee bj over  20/24 1 1 arm snatch

bottom of page