top of page
Search

Tuesday 04192022

HWPO

Every 90 sec

Push press

1x10@55

1x10@60

1x8 @66

1x7@72

1x6@76

1x5@80



Strict press every 2:00

5x6 90%of 6 rm


WOD

40/30-35/26-30/22 25/17-20/13

Bike

35-25- 20-15-10

Toes to bar


Accessories x3

15 back extension

15 banded strict pull-ups

12 tricep extension

191 views0 comments

Recent Posts

See All

Tuesday 05212024

Warmup STRENGTH For load: Emom 10 2 split jerk: Build up to 70- 80 % WOD RX 4 sets for time: 600/750-m row Rest 3:00 between rounds. Score is slowest row. SCORE: TOTAL TIME Level 2 4sets for time: 500

MONDAY OPEN GYM

WARMUP 10 min Strength/ Skills RX EMOM 20: Odd min | 5 front squats Even min | 5 muscle-ups SCORE: LOAD LEVEL 2 EMOM 20: Odd min | 5 front squats Even min | 3 jumping muscle-ups/ strict pull-ups SCORE

Friyahhh 05172024

Strength - EMOM 5 2 SNATCHES (POWER OR FULL) (PAUSE 2 SEC AT KNEE ) Reset every rep (50-60% Rest 1 min EMOM 7 1 SNATCH (FULL OR POWER)(70-85%) WOD 3 RDS for time : Rx 100 DOUBLE UNDERS 15 LATERAL BURP

Comments


bottom of page