Search

Tuesday 03162021

Warmup

TBA

Core 3 rds

12 Weighted bar +band glute bridges

30 Russian twists

:30 sec plank

Strength emom x5

1 jerk drive

1 Split jerk

Strength

Every 1:30 x5

1 split jerk


Wod


"Boop"

AMRAP 14:

Max Calorie Row

Every 2 Minutes [Starting at 0:00]:

7 Toes to Bar

7 Push Press 95 / 65 lb

7 Front Squats 95 / 65 lb

163 views0 comments

Recent Posts

See All

WARMUP gymnastics/ grunt work 2RDS max strict pull-ups / band Sandbag Carry 50 feet max strict ring dips / band Sandbag Carry 50 feet Max Strict Knees to Elbows Sandbag Carry 50 feet Max Wall Facing H

WARMUP STRENGTH Shoulder Press Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85% Set 4 – 6 reps  @ 90% based off 5 RM 3 seated box jumps after every set. weighted vest if you have one.

WARMUP STRENGTH Choice of FS or OHS based on limiter/priority. Front Squat/ OH Squat Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85 Set 4 – 6 reps  @ 90% Rest as needed *% based off