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

WARMUP SQUAT CLEANS EMOM x 5: 1 rep @ 77-80% EMOM x 4: 1 rep @ 82-84% EMOM x 3: 1 rep @ 86-90% NO REST Front Squat Clusters: 1.1.1 x 3 sets rest 10 sec b/t reps rack the bar during rest rest 2min b

PUSH JERKS FROM RACK 1 rep every 45 sec x 12 reps 65-70% 1RM SJ ROWING 500/425m on the 3min for 6 sets @ fastest sustainable effort Score = accumulated time of all row intervals (not including rest) B

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