Tuesday 08172021
Warmup
Strength
Push press
5 @75
5@80
5@85
5@85
WOD ‘WORLD WAR Z’
OTM FOR 20 min
75 double unders
20 dB snatches 50/35
25 wall balls 20/14
25 pull-ups
Rest
Level 2
60 du
15 dB snatches 35/25
20 wallballs 20/14
15 pull-ups
Rest
Warmup
Strength
Push press
5 @75
5@80
5@85
5@85
WOD ‘WORLD WAR Z’
OTM FOR 20 min
75 double unders
20 dB snatches 50/35
25 wall balls 20/14
25 pull-ups
Rest
Level 2
60 du
15 dB snatches 35/25
20 wallballs 20/14
15 pull-ups
Rest
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