WARMUP
CORE - TABATA
GOT NONE !
3 alternating sets
A. Sideways Handstand Hold for 20 seconds
B. 4-10 "shift-Lift-Tap" Shoulder Taps On wall
-modifications pike position on box TAPS
GOT SOME !
3 sets for total time:
30/24 cal row
75ft HSW
-rest 1:1 -
*25ft lengths - Open standard
*4 min time cap per interval
WOD EVERYONE
15 min bike or row
92-97% of your watts from week1
WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65
STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-
Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders
