Tuesday 05042021

Warmup

Strength

Snatch + oh squat

2+2 @70

2+2@75

1+2@75

1+2@80

1+2@82

1+2@82+

Singles / based off 1 rm hang snatch

WOD

EMOM 24 minutes of:

Min 1: 10 Burpees

Min 2: row cal 1512 /cal bike 12/10

Min 3: 40 Double-unders

Min 4: 10 single dB thrusters 50/35

Recent Posts

See All

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

Wednesday 04172024

Strength EMOM 10 10 Weighted glute bridges/bar 12 bent over rows / bar WOD RX AMRAP 20: 400-m run 50 KB swings (53/70 lb) 400-m single-KB farmers carry (run if you can ) – Partners run together and br